Daily score: 9 (excited for this workout)
Workout:
21-15-9
Row calories
Burpee step over the box 24"
8:15 (rows: 1:01, :58, :36)
+
A. Slow controlled kip swing development work on rings; 10 min tech work
Done
B. Seated band muscle ups; 10 slow controlled reps with an isometric hold at the bottom position of the last rep x5; rest as needed
10x5
C. Inverted hang on rings; 20 seconds x5; rest 1:40
20x5
D1. Ring rows @41X1; amrap unbroken x4; rest 90 seconds
11, 11, 10, 10
D2. Neutral grip DB bench press; 8-10x4; rest 90 sec
30x10
35x10
40x10
40x9
E. Free standing hs hold tech work 10 min
Done
+
Assault bike 10 min easy
Rowed 10 mins = 121 cals
WOD was fun...I think the last 9 burpee box overs were my fastest, it just took awhile to figure out how to do them efficiently. Kip work I think is improving, I definitely feel it in my core, I am trying to hold a tight hollow and arch body. I feel like if you were watching it would look pretty stiff though, but when I try and relax more I feel more shoulders and low back kinda stretch and hurt. Band muscle ups went better this week, I still have to do a little jump to press out of the dip though. Inverted hang for 20 seconds is still super easy. D series: I stopped at 40 on the DB bench because it feels like the limit of stability in my right shoulder more than a strength limit. Handstand work was awesome, my little sister was over and she has been coaching at a kids gymnastics gym. She helped and gave me some good cues, specifically to keep my upper abs tight. I went to a friends house and sat in a hot tub for awhile after this and was quite tired by bedtime. Thanks!
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