March 19, 2018

Daily score: 8

Workout:

A. CTB/butterfly pull up tech work 10-15 min

 Done

B1. Face down shoulder swimmers; 3 slow controlled reps x3; rest 1 min
B2. Band assisted tuck front lever hold; 20 seconds x3; rest 1 min
B3. Band assisted tuck planche hold; 20 seconds x3; rest 1 min
B4. Two arm DB tall kneeling strict press; 15 reps x3; rest 1 min
B5. Tall kneeling eagle grip passthroughs; 3 slow controlled reps x3; rest 1 min
B6. Shoulder extension plank hold; 20 secods x3; rest 1 min

Done x 3, DB press with 20# dbs


+
Row sprint 20 seconds @100%
rest 1 min
x3
rest 5 min actviely on assault bike
x3

All rows between 117-121 meters
Total cals on bike 109

+
mobility work 20-30 min


Done


then...
18.4...again (I can explain)


Got through 17 of the heavy DLs this time, 107 reps.

I felt great about the butterfly work today.  I got some good cues and even realized how to re-grip, which was huge.  I know the CTB butterfly needs a lot of work but doing CTB this way feels sooooo much better and less clunky than the regular kip.  So I am motivated to figure it out.  B series was good, couldn't figure out how to best use a band on the tuck front lever so I just went without.  The planche leans were hard, even though in the video I can see my hips are pretty high and supported.  Row sprints went well, I really felt them light up my glutes today.  I did my mobility...and then...I was getting ready to leave and this guy dropped in to do 18.4.  We were chatting and he basically talked me into doing it again with him.  He would have been all alone and the gym was pretty quiet.  At first I was just gonna hang out and cheer him on but then I just thought, why not?!  I want you to know I will first, never lie to you, and second, really respect your advice.  So I didn't mean to disregard what I'm pretty sure you would have advised.  But at the same time, it just felt good to be aggressive and go for it and feel strong and capable and not worry about breaking.  And...I beat my score by 5 reps, so that was nice.  And...I beat the dude, maybe not as nice of me, haha.  I told myself I was just gonna take it easy and that was key.  I split the dl's 7/7/7 and 5/5/5 and 5/4.  Split the hspu's 6/5/5/5, 5/4/3/3, 3/3/3.  No no reps.  And I didn't get close to failure like I had on saturday.  I hit the heavy bar and did 5, 5, 3, 3, 1.  It felt awesome.  And now I am tired :).  Thanks!