Workout:
A. Freestanding hs drills 30 min:
- forearm stand
- rebalancing drills
- kick up to paralletes
- 1/4 pirouttes
Done, plus freestanding holds
+
4 rounds for time:
10 burpees to 6" reach
25 foot hs walk
11:57
+
B. Russian dips; accumulate 20 reps
20
C. Muscle up attempts - accumulate 10 attempts. * film and let's see
how they look
10 fails
D. Straight arm kip swings on bar with hips to bar; 8 reps x4; rest 90 seconds
8 x4
E. Strict hspu; amrap in 5 minutes
35
F. Supinated grip L pull up; amrap sets of 2 unbroken in 5 minutes
5 sets
This workout was a struggle from the beginning. I did work all night beforehand and just a 2 hour nap. And I had to coach all evening after,so maybe all of that effected things. But I'm not really sure, I think it was just an 'off' day. I have gained 5#'s which can't help things. Anyhow, struggled with all of the handstand work except paralletes felt better. I need some instruction on how to work 1/4 pirouttes. I've been trying them wall facing but it feels more like 'twisting' on my shoulders and that kinda hurts. If you have a progression, let me know. The longest stretch I got in the HS walking in the wod was 10 feet. It was a struggle day. Russian dips got way better as I went. Love those. Clearly a sucky day on the rings. At least you have 10 different angles of what is going wrong. I know my timing is way off, not sure my kip is even helping me. If you can't tell from the videos, I was also getting kind of irritated. I'm not willing to let go of muscle ups. I want to be able to do them well. Frustrated with myself. I was pretty fatigued by the time for the straight arm kips and did double and singles. Amplitude decreased significantly by the 5th-8th reps. I can't actually touch my hips to the bar even on the first rep. Strict hspu's felt great! L-pull ups are TOUGH! Legs definitely dropped on the second rep. I'll email you about scheduling soon. Thanks!
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