Workout:
A. Freestanding hs drills 30 min:
- forearm stand
- rebalancing drills
- kick up to paralletes
- 1/4 pirouttes
Done
B. HS walk for speed; 25 feet AFAP x6; rest 30 sec bw reps (record
times to complete, must be done in 5 foot segments and hands start
behind lines)
:54
1:36
1:23
2:10
3:00
1:50
C. Strict ring dips @22x2; amrap unbroken x4; rest 90 secnods
5, 5, 4, 3
D. False grip strict pull ups; amrap unbroken x2; rest 90 seconds
6, 6
E. Straight arm kip swings on bar with hips to bar; 6 reps x4; rest 90 seconds
6x4
F1. Bent over barbell rows; 8-10x3; rest 90 seconds
95x8
95x9
95x8
F2. Close grip bench press; 8-10x3; rest 90 seconds
85x10
90x10
95x8
F3. Supinated grip hanging L hold; amsap x3; rest 30 sec
20, 20, 20
F4. Arch body rock; 30 seconds x3; rest 30 sec
30x3
F5. Side body arch hold; 30 secnos x3; rest as needed to recovery
30/side x3
This workout definitely smoked my shoulders. The HS 1/4 turns seem so super hard for me to figure out. I cannot get my hips to the bar with the straight arm swings. Lots of room for improvement here, probably a coordination issue as well as some fatigue. Everything else went well. I can feel leg soreness brewing, will be worse tomorrow I'm sure. Thanks!
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