March 4, 2019

Daily score: 6 (still coughing, mostly at night, worked last night)

Workout:

A. HS walk; accumulate max sets of 10 feet unbroken in 3 minutes; rest
2 min x2 sets


5/5

B. Strict 2" deficit hspu; accumulate 12 reps not for time


3,4,5

C1. Strict ring dips; accumulate 5 reps x3; rest as needed


5, 3/2, 2/2/1

C2. Russian dips; accumulate 10 reps x3; rest as needed


10x3 all singles

C3. Ring push ups; accumulate 15 reps x3; rest as needed


15, 10/5, 5/5/5

+
3 sets:
15 unbroken S2O (pick a conservative weight set 1, build to a load you
think is near a 15rm in set 3)
10 bar facing burpees @100% speed
rest 90 sec bw sets


55, 1:00 total
65, 1:02
85, 1:28

+
Bike trainer 20 min easy cool down

Done

I was stoked about the HS walking.  It just felt good today.  On the second set I had one walk that I missed but was almost 10 feet.  And then I finished one with 15 seconds left and thought ‘what the heck, i’ll try to squeeze one more in’.  And I did it!  I was also pumped about the ease of the deficit hspu’s today.  The Russian dips were hard but I love them.  I think they help a ton with strength in that tight shoulder position.  They definitely made the dips and push ups fatigue.  The S2O at 85 was a 15rm, last rep was a shaky push jerk. Thanks!