August 28, 2016

Daily score: 7 (glutes so sore)

Workout:

A. Hollow body position strict pull ups; accumulate 35 reps not for time

35 
B. Shoulder stand on parallete tech work 10-15 min (aim to accumulate
as much time as possible in perfect positions)

6-8 attempts all around 15-20 seconds
C. Hip bridge two arm DB bench press; 8-10x3; rest 2 min

35# x 10
40 x 8
40 x 8
D. False grip ring to chest hold; amsap x4; rest 90 seconds

15, 21, 17, 15
E. False grip hang; 20 seconsd x4; rest 90 seconds (if you cannot do
this properly, then use your feet slightly to help until you can hang
fully)

20 x 4
F1. Leverage assisted ring plank hold; 30 seconds x4; rest 30 sec

30 x 4
F2. 45 degree externally rotated parallete support hold; 30 seconds
x4; rest 90 secodns

30 x 4
G1. Side plank overarch; 10 reps x4; rest 1 min

10 x 4
G2. Negative vertical body levers; 3 slow controlled reps x4; rest 1 min

 3 x 4

Glutes are so sore!  I think from the split squats.  But it's the good kind of sore, just muscle and equal on both sides which is way better than the weird pain in the right hip or hami insertion on the left that I have had- those things are good for now.  I posted the videos to be sure I am hitting the target we are aiming at.  I feel like the pull ups are better...you?  Shoulder stand was way more challenging while trying to elevate shoulders...you can't see the light of day between the parallete and my shoulders in the video but I swear there was a paper thin space :).   Any tips?  Is that a good position?  Bench was heavy at 40 and right shoulder harder to control.  False grip hangs are so hard but getting better...I did all the 20 second ones with feet on the ground but in a hollow.  Forearms and shoulders were getting tired out by the time I got to the hangs.  Everything else went well...other than this was a long hard workout and anyone watching may not think so, but it is the hardest workout of my week and I love it!  This is the stuff that gives me such a respect for gymnastics.  Thanks!