Workout:
A. Negative muscle ups; accumulate 12 slow controlled reps with as
little assistance as possible
12, no assistance
B. Russian dips; accumulate 10 reps (film attempts)
10
C. CTB and butterfly tech work 10-15 min
Done
D. HS walk/strict/kipping hspu tech work 10-15 min
Done
E1. Hollow body hold; 30 seconds x5; rest 30 sec
E2. Side plank; 30 seconds x5; rest 30 sec
E3. Hanging L hold; 30 secdonds x5; rest 30 sec
E4. Arch body hold; 30 seconsd x5; rest 30 sec
Done x 5
+
mobility work 20-30 min
Russian dips are really hard! I did find myself helping with a little tap of my toe even when I tried not too. Good stuff though. It was a bad butterfly and CTB day...just felt not smooth. But handstand walking felt great! I made it farther than I ever have. I did three sets of 10 kipping hspu’s pretty easy. The core series was intense. I only did 20 seconds on all the L-hangs because I knew I’d never make 30x5. Feeling good. Thanks!
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