Day score: 6. My calves are pretty messed up from 20.2, lots of stiffness. Hard to walk. Shoulders are a little tired still too.
10/21
AM
Handstand Skill Work- 20min practice:
-5 min drills on wall- use this as prep
-5 min walking into wall
-10 min practicing walking on floor
Finally “walked” – felt like I finally had some momentum control. Finally had one where I lost it forward instead of backward. Good day overall
+
A. Spend 20 min accumulating Strict HSPU reps- if you start to fail reps, accumulate 10 controlled negatives to a 2″ defecit
33 reps today. Had 18 by 7:00 & 27 @ 15:00. Started with 3-4, then quick doubles, then slow singles.
B. 5 2-KB hang power cleans + 5 2-KB STOH @ 53# ea. x5, rest 60 sec.
Did strict press for the S2OH
C. 3 weighted pullups x6, rest 90 sec.
*across
Started with 53 dropped to 35 right away
D. 3 weighted ring dips x6, rest 90 sec.
*across
35 across – last two sets were challenging
E1. 10 2-DB seal rows x4, rest as needed
45 across
E2. 16-22 alt. wall-facing shoulder taps x4, rest as needed
PM
E2MOM 10 min: 10 sec. AB @ 100% + easy spin for remainder of interval
Averaged about 12-13 cals
+
5 sets @ hard effort:
15 cal row (sprint)
5 squat cleans AFAP @ 225#
*Rest 2-3 min easy spin on bike between sets
2:17, 2:07, 2:01, 2:13, 2:17 – really wanted to see what I was capable of so tried to cycle the bar fast on the 3rd round. Got off the rower around :30 each time (2200-2500 c/hr). Usually took around 20-25s before I’d take my first attempt. Mainly came down to my receiving position – if I caught it wrong it was a struggle to stand up – if not I could go right back for the next.
+
E2MOM 10 min: 10 sec row @ 100% + easy spin on BIKE for remainder of interval
Not as bad as the bike sprints
Jackson’s Training 