Day 8/26/19

Day score: 7. No muscle soreness but was up watching Star Wars too late last night and am paying for it now.

8/26

Handstand Skill Work- 20-30min practice:

-Wall-facing HS Hold w/ rebalancing

*https://www.instagram.com/p/BYuOs6NjvBy/?hl=en&taken-by=pamelagnon

This is still spooky, almost had to tuck and roll once

-HS Tick-tock

*https://www.instagram.com/p/BZoFAS1Bji4/?hl=en&taken-by=cfgymnastics

No issues here other than hamstring tightness

-Lateral HS Walk Complex

*https://www.instagram.com/p/BZlc-LfBryS/?hl=en&taken-by=cfgymnastics

Almost sort of made the turn. I’m excited to try this again

-HS forward roll progression

*https://www.instagram.com/p/BZi0avIBbbR/?hl=en&taken-by=cfgymnastics

Feeling more comfortable bailing

-HS Kick-up Control Work

*https://www.instagram.com/p/BY8R2YXBDu2/?hl=en&taken-by=cfgymnastics

No issues

+

A1. 1.1.1 Strict HSPU negative x4, rest as needed

*rest 30 sec. between singles- control eccentric for 8-14 sec.

Went as slow as I could. By set 4 the slow was not as slow

A2. AMRAP-1 false grip ring pullups x4, rest as needed

*add 5# DB between feet

7,6,7,7

B1. AMRAP-1 2-KB seated long-seated shoulder press @ 35-44# ea. x4, rest 90 sec.

*sit on floor with feet together and extended

Turns out we only have 35#, 17, 15, 17, 18

B2. 10 pendlay rows x4, rest as needed

*focus on initiating each rep w/ scap retraction

No issues focused on scap

C. Accumulate 150ft plank walk

*https://www.youtube.com/watch?v=e38uMVHZEqg

Did it in 3 sets of 50

PM

Alt. EMOM 12 min @ warmup/ progressive effort

-40 sec row

-40 sec ski

-40 sec bike

+

2 x10 sec. AB to establish max watts

*rest to recovery between

1098, 1120

+

4 sets:

15 sec AB @ 75% max watts

*60 sec rest

5 UB hang clean and jerks

*Rest 60 sec.

**same loading as last week

185#, Struggled with this today, lost the bar a few times on the 3rd rep

+

2×10 sec row to establish max watts

*rest to recovery

+

4 sets:

20 sec row @ 80% max watts

*60 sec rest

3 UB clean and jerks (from ground)

*same loading as last weeK

205, This went a little bit better than the hang