Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done, video of roll out
B1. Negative dips @41a2; accumulate 12 reps x5; rest 1 min
12 x 5 (sets of 6/3/3)
B2. Negative wide grip pull ups @41a2; 1.1.1.1x5; rest 15 sec/rest 2 min
1.1.1.1x5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x5; rest 2 min (doesn't need to be unbroken)
6x5 with hold
C2. False grip ring rows; 10 reps x5; rest 2 min
10x6
D. Swing development tech work - 10 min
Done
+
6 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
Handstand/frog stand work was fun today. I doesn't look like much but I am feeling more comfortable upside down and more stable. Dips were tough on the 5th set. I kept my legs in a hollow body/straight this week and that cut down on the sternal/upper ab tension. Pull ups were fine. Ring push ups are so hard. I did sets of 3/2/1+hold and some 4/2+hold. The 20 second hold is hard and arms shake :). False grip ring rows are fine other than that part of my wrist is soft and fragile, lol. Swing work went great today, feeling more confident. Probably because one of the coaches said I was 'there' for a MU. And I wasn't trying for that, promise! Just swinging...maybe he was being nice. Still made me happy. The burpees and AD actually was hard, brief but intense. I think last week I was starting to feel sick and didn't go as hard because this week it hurt. I worked out today because I work a long day on saturday so am shifting everything so I can take saturday off. Thanks!
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