Daily score: 6 (just because I had to start this at 7p, finished at 9. Got off work late.)
Workout:
A. CTB butterfly tech work 10-15 min
Done, doubles
B. Muscle up skills and drills 10-15 min
Done, toe spot, banded pull downs, ring row transitions
B1. Tuck front lever hold on rings; 30 seconds x5; rest 30 sec
Done
B2. Strict hspu; 10 reps AFAP x5; rest 30 sec
:43 (7/3), :23 unbroken, :23 unbroken, :22 unbroken, :23 unbroken
B3. Hollow body hold on GHD machine; 30 seconds x5; rest 30 sec
Done
B4. Bike sprint on indoor trainer; 60 secods progressive effort x5;
rest 2 min (increase pace each 20 seconds so the last 20 is a max
effort)
Done
+
20 min @sustainable effort
2 min indoor bike trainer
10 toes to bar AFAP
6 rounds plus 2 mins plus 6 TTB
rest 5 min
20 min @sustainable effort
2 min indoor bike trainer
6 DB power cleans 35#
7 rounds plus :35 on bike
I needed to move after being cooped up all day. CTB slightly better than last week. Really happy with 4 sets of 10 unbroken strict hspu's, felt good this week. Everything else went fine. Thanks!
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