Day score: 5. Incredibly sore in my quads from 20.4. Very sore. A little tired.
11/4
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 felt like I was waiting for my weight to shift over me before walking. Did have a pretty gnarly fall but it’s to be expected!
+
A. Parallette HSPU negative: 5 sec handstand hold + 5-8 sec negative to 2-4″ deficit x8, rest as needed
Did a bigger deficit this time and was able to kick up easier. Tried to go slow through the weak spots. The last few negatives were tough to slow.
B. 10 alt DB snatch x3, rest 1 min
*heavy across- not snatch
75 – was able to muscle snatch these!
C. 2 weighted pullups x7, rest 90 sec.
*across
45# – very challenging
D. 2 weighted ring dips x7, rest 90 sec.
*across
45# – even more challenging, felt like 2RM attempts but I got them all done!
E. For time: 10 rope climbs (w/ legs)
5:37 – I hate rope climbs. I need to get better at them
PM
OFF
or
60 min mixed ergs @ conversational pace (mix up as you’d like)
*low intensity session this week to give your legs and CNS more time to recover from 20.4. If you are completley smashed- take the PM off.
Really easy row sesh
Jackson’s Training 