October 17, 2016

Daily score: 6

Workout:

A. Hollow body position strict weighted pull ups 5#; accumulate 35
reps not for time

35 with 5#

B. Shoulder stand on parallete tech work 10-15 min

Most attempts around 15-20 seconds, all tucked

C. Seated arnold press; 10-12x4; rest 2 min

20x12
20x12
20x10
20x10

D. False grip ring rows; amrap unbroken x4; rest 90 seconds

16,14,12,12

E. Passive rope hangs; amsap x5; rest 90 sec (switch the top hand
every set.  low hand at the elbow of the top hand)

20L,27R,30L,26R,25L

F1. Planche leans; 20 seconds x4; rest 40 sec (aggressive protraction,
maintain posterior pelvic tilt)
F2. Parallete slide in-outs; 5 reps x4; rest 30 sec
F3. Hollow body hold; 30 seconds x4; rest 2 min

Done

Pull ups felt better and seemed to take less time this week.  Shoulder stand is hard and I am trying my hardest!  Everything else went well although hard work, not easy.  I do feel that darn low back muscle get irritated when I work my core...I have self determined that it is my QL on the right.  Hoping it is just fatigued from all the gains :).  Thanks!