April 10, 2018

Daily score: 8

Workout:

A. Toe spot muscle up drill - accumulate 5 sets of 5-8 reps - rest as needed


5,6,6,7,8

B. Negative strict muscle ups; accumulate 10 reps slow and controlled


10

C1. Band assisted tuck front lever hold; 12 seconds x5; rest 48 sec


12x5

C2. Face down prone eagle grip passthroughs; 3 slow controlled reps
x5; rest as needed


3x5

D1. Weighted pull ups; 3-4x5; rest 90 sec


20x4
20x4
22.5x3
20x3
20x3

D2. Hinge rows; 10 reps x5; rest 90 sec


10x5

D3. Hanging L hold; amsap x5; rest 90 sec


25,26,20,20,20

D. Ring support hold; amsap x3; rest 90 seconds


20,17,20

E. Hollow body hold; 30 seconds x5; rest 30 sec

30,20/10, bent knee: 30,30,30


I did ride yesterday for a couple hours.  And it did help stretch out the calf.  I swear, riding heals everything.  Except when it breaks things.  Calf feels 90% today.  I did this workout at home alone and it was almost meditative.  Didn’t even put music on.  Just quiet and focused.  Heaven.  I couldn’t figure out a good way to implement the band for the tuck front levers so did without a band just fine.  Hinge rows are way easier than they used to be, was able to do all sets unbroken.  I could not believe how hard it was to hold a support hold by the time I got there.  I would have thought I could go for 45 seconds or so but things were tired.  Same goes for the hollow body, I had to transition to bent knee.  Great workout.  Feeling progress.  Thanks!