June 19, 2018

Daily score: 8

Workout:

A. Muscle up skills and drills 15 min


2 rounds of:
5 toe spot mu’s
6 banded mu’s
1 kipping muscle up

B. Butterfly CTB tech work 10 min


60 reps of the drill with one foot on the box 30/side
A few sets of small b-fly circles 

C. Strict/kipping hspu tech work 10-15 min


10 min emom:
Minutes 1-5= 5 strict hspu’s
6-8= 1 wall facing strict hspu
9-10= 5 kipping hspu’s afap

D1. Bench press; 5, 5, 5, 3, 3, 3; rest 90 seconds


105,105,105,110,115,115

D2. Bent over barbell rows; 3-5x6; rest 90 seconds


115x3
115x3
115x3
110x4
110x4
110x4

D3. Kipping hspu; 12 reps x6; rest 90 seconds


12 x 6 all unbroken 

D4. Supinated strict pull ups; 12 reps x6; rest 90 seconds


12 x 6 all in sets of 4

+
mobility work 20-30 min

Done 

This was a lot of solid work.  Added all the hspu’s for a grand total of 110!  And I feel good, neck and shoulders intact.  I tried the muscle up drill with my feet elevated on a bench like the video I posted before...but I couldn’t get a single rep so I did the toe spot drill instead today.  I think the CTB drill is helping.  At least I am practicing good movement.  HSPU’s felt great today.  ‘D’ series went well.  Felt like an accomplishment to finish it.  Thanks!