May 1, 2018

Daily score: 8

Workout:

For time:
30 kipping hspu
60 TTB

7:29 (1:50 for hspu's)

+
A. Butterfly CTB technique work 10-15 min

 15 mins, 47 reps in sets of 3's and 4's

B. Negative strict muscle ups; accumulate 15 reps slow and controlled

 15

C. Russian dips; accumulate 30 reps not for time

30

D. Lean away strict pull ups @21x2; amrap unbroken x4; rest 90 seconds

4, 4, 3, 3

D. Lean away strict pull ups from rings @21x2; amrap unbroken x4; rest
90 seconds

3, 3, 3, 3

E1. Hinge rows; 10 reps x6; rest 90 sec

10x6

E2. Hanging L hold; amsap x6; rest 90 sec

20, 20, 20, 15, 16, 15

E3. Side plank; 30 seconsd x6/side; rest 90 seconds

done

F1. Ring support hold; amsap x5; rest 90 seconds

21, 22, 20, 20, 20

F2. Hollow body hold; 40 seconds x5; rest 90 seconds

20x5

This workout was awesome but took 2.5 hours.  Which is fine if I'm not working but tough to fit in after work and before dinner.  Damn job is always in the way.  HSPUs felt easy kipping, I did 12/10/8.  TTB, I started with a set of 10, then maybe a couple 5's then 3's until 50 and then I did quick singles.  B-fly CTB are improving slowly as I learn to brush my chest on the way down.  I did hit my chin today too.  Teeth are still intact!  I really am trying to go as slow as possible through the transition on the negative mu's but the video is about as good as it gets.  Russian dips were so hard!  They were slow going and I used a small bit of toe assistance.  By the lean away pull ups I was getting some fatigue in the shoulders.  Everything else went as usual and was just a steady slog.  Thanks!