Workout:
A. Hanging L hold; amsap x4; rest 90 seconds
22, 18, 16, 17
B. HS walk skill work 10-15 min
Done
C1. Arch body rock; 30 secnods x4; rest 30 sec
C2. Side body arch hold; 30 seconds x4; rest 30 sec
C3. Hollow body hold; 30 seconds x4; rest 30 sec
C4. Barbell hip thrusts; 10 reps x4; rest 30 sec
115, 135, 145, 145
C5. Semi straight legged hip extension isometrics; 20 secods x4; rest
as needed to recovery
* lay on the ground with arms overhead and both heels on a 45# plate.
Squeeze legs together and push your heels into the ground and drive
your butt up off the ground as high as you can get it maintaining
straight legs, a tight body line, and your arms overhead
C series done x4
D. Butterfly pull ups; amrap unbroken x4; rest 90 seconds (no CTB... film these)
9,7,8,6
E. Face pulls; 30 reps x3; rest 90 seconds
30x3
+
cool down/stretching 10-15 min
Done
I could tell my abs were still sore from all the heavy front squats two days ago on the L-holds. Often what gives are my lats but today it was definitely abs. Wrist were a little sore at about 10 mins on the handstand work. C series went well, love that hip extension isometric. Pull ups actually felt pretty good today. Face pulls were tough, the last set I had to stop and shake out at rep 20. Thanks!
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