Workout:
A. Strict hspu; amrap unbroken x6; rest 90 seconds
10,8,8,8,8,8
B. Freestanding hs hold tech work 15 min
Multiple 5 second holds, one 11 second hold!
C1. HS DB drill; 12 slow controlled circles in both directions x5; rest 1 min
10# x12 each way x 5
C2. Planche leans (tight glutes, tight low abs); 15 seconsd x5; rest 1 min
15 x 5
+
7 min amrap:
30 doule unders
6 TTB
5 rounds
+
D1. V-ups; 15 reps x5; rest 1 min
15x5
D2. Arch body rocks; 30 seconds x5; rest 1 min
30x5
D3. Tall kneeling KB halos; 5 slow controlled reps in both directions
x5; rest 1 min (max core tension)
35# x5 each x5
E. Ring push ups; amrap unbroken @1111 x5; rest 2 min
10,10,8,8,8
Played around with hand positioning for the strict hspu’s. Easier with wider placement but if CF keeps that open standard maybe it’s best to just get used to doing them with more narrow hands? They were harder than last week. Shoulders must be more fatigued. The last rep was a fight. Super happy to be making progress with the hs holds. Body is starting to figure it out. It’s not a sure thing by a long shot but I have moments where it clicks and they are getting more frequent. TTB in the wod were no trouble. DU’s we’re handicapped d/t the right calf. Not awful though. The rest was just some solid steady work. Thanks!
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