July 5, 2017

Daily score: 6 (sore quads, tired from being up late last night)

Workout:

Row 2k for time

8:19

+
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 x5; rest 90 seconds

 6 x 5

C. Seated Muscle up transitions with feet assistance; 6 reps x5; rest 1 min

 6 x 5

D. Negative strict ring dips; accumulate 10 slow controlled reps

 10

E1. Top of dip support hold; amsap x4; rest 90 sec

 22, 20, 22, 19

E2. Bottom of dip ring support hold; amsap x4; rest 90 sec

 15, 15, 12, 13

F. Free standing hs hold tech work 10 min

 Done

+
mobility work 15-20 min


Done

Closed my eyes and aimed for the pace of effort I would equate to a 1 mile sprint run on the row.  Opened my eyes and had about 400m left.  I pushed the last 400m but still did not PR, I've done 8:12 before.  I think if I want to do better I'd need to pace the first 1000m and push the last 1000m maybe...or a gazillion other possibilities.  Kipping is feeling way better, feeling more able to keep my body tight while flexing at the shoulder.  Everything else basically went well and smoked my shoulders.  I was surprised I could still hold a handstand by the time they came around.  Handstands actually went well.  My girlfriend did this workout with me and is a great spotter.  Added the videos to show my efforts to improve the positions.  Thanks!