Daily score: 7
Workout:
Mountain biking-
2.5 hours, steep 3 mile climb on single track at the end
10 no push up burpees AFAP
Row 300m @100% effort
rest actively 4 min
x3 sets
1:03, 1:04, 1:05 (for the 300m)
+
A. Medium magnitude kips on rings tech work - 10 min
Done
B. False grip ring rows; 6 reps + 10 sec isometric hold at the top of
ring row positoin x4; rest 90 seconds
6x4
C. Seated Muscle up transitions with feet assistance; 6 reps x4; rest 1 min
6x4
D. Negative strict ring dips; accumulate 10 slow controlled reps
10
E1. Top of dip support hold; amsap x3; rest 90 sec
12, 25, 30
E2. Bottom of dip ring support hold; amsap x3; rest 90 sec
12, 17, 17
F. Free standing hs hold tech work 10 min
Done
+
mobility work 15-20 min
Done, lots of lacrosse ball rolling of the shoulder, tons of knots
Great day of activity, always is when I get to ride. I had done this trail once before and really struggled on the climb at the end, it went much better this time. Lungs were fine I just need to work on some technical uphill cornering. This was a fun workout too, kipping felt better today and I got a little higher, no shoulder pain like I used to have a year ago. All the middle stuff was good, just a grind. And continued progress on the handstands, I can almost kick up and stabilize right of the bat without needing any support, at least for a few seconds. Shoulders and neck are super tight, I feel like my neck is on the verge of 'tweaking' but hoping the rolling with keep it at bay. Just a mild total body soreness the next day. Thanks!
No comments:
Post a Comment