November 9, 2015

Daily score: 8

Workout:

A1. HS hold against wall; 40 secodns x6; rest 30 sec

40x6

A2. Push press; 4-6x6; rest 3 min

88x6
93x6
98x6
103x4
103x5
103x5

B. Strict pull up clusters; amrap.amrap.amrap x4; rest 30 sec/rest 3 min

5,3,3
5,3,2
4,3,2
4,2,2


C. Frog stand; accumulate 3 min not for time

Done (one 45 sec hold, mostly around 30 sec holds)

D. Swing development tech work - 10 min

Done

+
15 min armap:
15 KBS 1.5 pood
15 burpees

5 rounds + 15 + 6

Round times/KB splits:

2:05/15 unbroken
2:45/9 and 6
2:36/9 and 6
2:43/9 and 6
2:53/9 and 6
1:58 for 15+6/8 and 4 and 3

I felt great and was excited for this workout.  Handstands are feeling so much more stable than a year ago.  It feels more muscular than elbow bone on bone like in the past.  Pretty cool to feel the difference.  Push press was fun.  I do end up hopping back a bit and did most of them touch and go.  Tried really hard to be aggressive and lock the elbows out quick.  I was mad at my strict pull ups...I have a goal of getting 10 unbroken and I've done 8 before...so 5 seemed shabby.  But I did go hard on the push press so I guess it is what it is.  Other than my thinking I'm stronger than I am, pull ups were fine.  Frog stand was fun.   Swing work was just okay today...shoulder got kinda pinchy on the rings so I stayed on the bar.  I had some anxiety about the heavy kbs because I remember a couple weeks ago how heavy it felt and how sore I was the next day in the upper back.  But as soon as I cranked out the first set of 15 unbroken I had to admit it was not too heavy I just needed to believe in myself and not back down.  I have to say, the burpees were tough after that first unbroken set.  I broke up the rest and never stopped on the burpees.  It was actually a really satisfying wod.  I am writing this the next day and I'm not really that sore.  Feels good.  Thanks!