Day 20 9/2/19

Day score 8: felt really rested because of the long weekend. Some chest soreness from maybe the combo of t2b and bfb from the throwdown?

9/2

*single session

Handstand Skill Work- 20-30min practice:

-Wall-facing HS Hold w/ rebalancing

Focused on getting into perfect positions and trying to be as close to vertical as possible

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

-HS Tick-tock

No issues today

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

-Lateral HS Walk Complex

Finally turned around!!!

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

-HS forward roll progression

This is also improving

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

-HS Kick-up Control Work

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

+

A. EMOM 10 min: 1 HSPU negative- 5 sec. descent to about 1″ off of the ground- then isometric hold for 3-6 sec.

*if needed- increase to every 90 sec. for quality

These actually felt good and I pressed back up out of the first few. Toward the end it was 3-4s probably

B1. Rope climb from seated- as far up as you can w/ control down x5, rest as needed

Started with halfway up and down. Finished with ¾ish

*https://youtu.be/86DZbAfsiIo

B2. AMRAP-1 2-KB seated long-seated shoulder press @ 44-53# ea. x5, rest as needed

*sit on floor with feet together and extended

8, 4, 7, 6, 9

Didn’t take enough rest going for first to second set

+

3 sets AFAP:

12 GHD sit ups

15 Toes to bar

15 Toes to rings

*Rest 3-4 min between sets

1:31, 1:29, 1:17

Toes to rings are surprisingly easy. Slowest movement was t2b