November 24, 2015

Daily score: 7

Workout:

A. HS hold against wall; 35 secodns x10; rest 25 sec (rest 5 min bw
sets 5/6... and extend rest if needed to ensure quality and to avoid
extra stress of wrists)

35 x 7 

B1. TnG push jerk; 5 reps x8; rest 30 sec (all at 95+)

98
103
108
113
113

B2. Supinated strict pull ups; 7 reps AFAP x8; rest 90 sec

45 sec
34
34
42
35

C. Ring push ups @31x3; amrap + 20 sec support hold in ext rotation
x5; rest 2 min

4, 5, 5, 4

D. Swing development tech work - 10 min

done

+
10 burpees AFAP
airdyne sprint 15 seconds @100%
rest 2 min
x5 sets

done

+
mobility work

I knew I was crunched for time on this one because I had to go after work and get it done before the gym closed.  So I had to shave a little bit off.  I did 4 handstands, rested 5 mins then did another 3.  They were very challenging with the short 25 sec rest.  Push jerk/pull ups went well.  I actually think my push jerk technique improves when it gets heavier...I actually get under faster and lower.  Ring push ups were fine, hard.  Swing work was okay...right shoulder got a little sore so I stayed off the rings.  I did the full five rounds of conditioning and then had to run.  Thanks!