August 15, 2019

Daily score: 8

Workout:

#3
A. HS walk tech work 15 minutes

done

B. Negative L strict muscle ups; accumulate 10 reps

done

C. Muscle up transition drill; accumulate 15 reps
https://www.youtube.com/watch?v=kKeLJKPI1IY

done

D. Seated L legless rope pull ups with reach; Accumulate 8 reps on each side
 * sit on the floor in an L position.  Reach both hands up as high as
you can on the rope.  Maintain L position and do a pull up and reach
the bottom hand up the rope as high as you can get it and grip.  Then
lower your hand back to initial position and reset grip

right on top: 8 (2 with reach)
left on top: 8 (none with reach)

E1. Strict press; 6-8x3; rest 1 min

65x8x2
70x7

E2. Ring to Chest isometric hold with tight body line; amsap x3; rest 1 min

11, 13, 10

E3. Face pulls; 15-20x3; rest as needed

15x3 (yellow bands)

E4. Side plank powell raises; 12-15x3; rest as needed

5# x15/side
8 x12/side
5 x15/side

I don't know what's going on but some days I really feel like I'm getting worse at HS walking vs. better.  I do struggle to keep my elbows locked out and control things through the shoulders and wrists instead.  I'll just keep fighting.  10 feet is a long walk for me at the moment.  Negative L muscle ups were a cool challenge.  The muscle ups transition drill was not possible for me with a bigger box so I used the little one and felt like a got a lot out of it.  I was just barely able to do a couple reaches on the rope pull ups with the first two with the right hand on top, none with the left on top.  I did straight L pull ups for the rest of the reps.  Strict press at 65# has never felt so heavy after all the previous work.  The ring to chest holds were definitely the least favorite seconds of my day ;).  My arms/shoulders/lats are definitely sore the next day which is satisfying.  Ankle is still weird, pops, soreness that moves around.  I think I'm just accepting it.  Thanks!