Daily score: 6
Workout:
A. HS hold tech work freestanding (head stand, rebalancing drills, frog stand)
done (shoulder stand on bench, shoulder stand, rebalancing, freestanding)
B. Rope climb tech work - 10 min
done
C1. Push press x3/Push jerk x2/Split jerk x1 +10 second overhead
barbell support hold x4; rest 2 min
83, 93, 98, 103
C2. Supinated eccentric only weighted pull ups @41A1; 4-5x4; rest 2 min
25x5, 30x5, 32.5x5, 35x5
D1. Half kneeling landmine press; 8-10x4; rest 1 min
15x10 (15# on a 35# bar)
25x10
35x10
35x10
D2. Bent over wide grip BB rows; 8-10x4; rest 2 min
63x10
73x10
73x10
73x8
E. Swing development tech work - 10 min
done
+
30 seconsd max reps burpees
30 seconds rest
30 seocnds hollow body hold
30 seconds rest
x8 sets
done (9-10 burpees, bent knee hollow body x 6)
Handstand work went really well today. Felt like I had a few good wall facing holds with feet off the wall for a bit. Rope climbs went really well too...come to find out it was probably because I sacrificed my shoes! After quite a few climbs I notice I had totally shredded to sole of the right shoe...but I was going fast so who cares. I enjoyed the press series, 103 was pretty challenging. Eccentric pull ups went well. I enjoyed the landmine press, Scott has a cool tool for this and was excited I was using it. Wide rows went well. Swing work was not much improved...I just feel heaving and disjointed. Loved my burpee time but the hollow body holds were just not happening. I did two legit for 30 seconds and then did the rest bent knee. I think I was just tired and hungry. Thanks!
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