July 6, 2019

Daily score:

Workout:

A. HS walk skill work 20 min

done, ten 10' walks

B1. Negative vertical body levers; 3 slow controlled reps x3; rest 1 min

done

B2. Side plank; 45 sec x3/side; rest 1 min

done

C1. Toe spot muscle up drill; 8 reps x3; rest 1 min

done

C2. False grip strict pull ups; amrap unbroken x3; rest 1 min

4, 4, 4

C3. Strict ring dips; amrap unbroken x3; rest 1 min

6, 6, 6

D1. Inverted hang on rings; amsap x3; rest 1 min

:55, :46, :44

D2. Ring push ups @21x1; amrap unbroken x3; rest 1 min

11, 10, 8

E1. Tuck ups; 20 reps x3; rest 1 min

done

E2. Arch body hold; 1 min x3; rest 1 min

40/20
40/20
40/20

+
Ski erg sprint 10 seconds @100%
ski erg 50 seconds easy
x10

104 calories total

I missed my bike day this week because my ankle was really pissed off yesterday (day after bike interval workout).  It's so frustrating.  It felt better today and this workout didn't bother it until the ski erg which didn't hurt but it seems to pop a lot with this movement.  May be nothing.  Nothing else really to report.  I was alone and focused and worked on doing everything with the best form, hollow body, etc. as possible.  Thanks!