December 28, 2017

Daily score: 8

Workout:

sled drag (moderate load)
1 min continuous
x8
rest 1 min (alternate moving forward and backward per set)

Done
Sled + 115#

A) amrap wall facing hspu, rest 2’, amrap 2” deficit hspu, rest 2’, amrap strict hspu, rest 2’, x3

5/4/11
4/3/8
4/3/9

B)  20 mins CTB/butterfly work

20 strict ctb
4 linked CTB emom x 8mins (32 CTB)
5 butterfly pull ups emom x8mins (40 pull ups)

C)  banded mu drill

20 mu’s with dip press out

D)  handstand rebalancing and walking with spotter x 10-20 mins

E)  20 mins mobility 

Sled drags were great.  Hspu’s went well too.  I got a set of 11 and after the wall facing and deficit ones, the regular ones feel easy :).  The wall facing are feeling way more comfortable this week.  On the CTB/bar work the strict ctb are feeling stronger and the butterfly kip is improving slowly.  I did manage to stay on an 8 min emom of 4 CTB too but by round 6 they were feeling harder.  Pressing out on the banded mu’s is so much easier than a few months ago.  I don’t struggle or get stuck anymore.  I think all the hspu’s are helping with my handstand holds too.  I felt more control.  Thanks!