January 8, 2018

Daily score: 8

Workout:

A. HS walk tech work 15 min

- 6 wall walks with 6 shoulder taps
- some turns against the wall like in the video
- walks with spotter

B. Seated muscle up drill 10 min

 45 reps

C. Ring to chest isometric hold; amsap x3; rest 90 seconds

 19, 19, 16

D. Kipping hspu tech work 10 min

 50 reps

+
For time:
60 TTB
60 hand release push up
30 CTB
60 S2O 65#

 17:29
(5:09 TTB, 3:45 hrpu, 3:46 CTB, 4:49 S2O)

+
shoulder mobility work 20-30 min

americana, thoracic extension with arms overhead, passive hangs, single arm passive hangs, scap CARs

The HS drill with the lateral turns to the wall was something I saw from CF Gymnastics on Instagram that I wanted to try.  It was pretty hard.  Walking with a spotter seems to be improving.  The muscle up drill felt great today.  Kipping HSPU's feel pretty easy after all the strict work but they feel slow...I tried to find ways to go faster...not sure I'll ever be 'fast'.  But I did just witness a ton of very fast kipping hspu's at the comp this last weekend so I know it's humanly possible.  The WOD was faster than I thought it would be.  TTB I did sets of 5 until in the 40's then did 3's.  CTB, I did 3's until 20 and then quick doubles/singles.  The S2O was the hard part.  My arms got shaky.  I did three sets of 10 and then was down to 5's and probably rested more than I should have.  Shoulder mobility was heaven.  I also went to the chiro and got a massage after this.  Feeling great now.  The last video is the straight arm pulling bar MU drill I wanted to try (also from CF Gymnastics on IG).  Seems worthwhile.  Thanks!