Workout:
#2
A. HS walk tech work 15 minutes
done, mostly static holds, practiced kicking up with alternating legs
B. Bar and ring muscle up tech work and attempts 15 min (film so I can see where these are)
done, all fails
C. Strict rope pull ups; amrap unbroken x6; rest 2 min (switch the top hand per set)
4 right
5 left
3 right
4 left
4 right
4 left
D1. Strict hspu; amrap unbroken x4; rest 90 sec
4, 6, 6, 6
D2. Neutral grip bent knee L strict pull ups; amrap unbroken x4; rest 90 seconds
3, 2, 2, 1
E1. Ring rows; amrap unbroken @2010 x3; rest 75 sec
11, 10, 9
E2. DB floor press; 12-15x3; rest 75 sec
35x15
35x15
40x13
F1. Elbow on knee external rotation; 12-15x3; rest 1 min
12x15
12x12
12x12
F2. Powell raises; 12-15x3; rest 1 min
8x12
5x15
5x15
I spent more time kicking into static holds than working on walking today. Wrists were definitely feeling some strain toward the end. Not terrible though. Getting better at kicking with the other leg. Was disappointed but not surprised that both my muscle ups have disappeared. But I'm well aware that not working on them or doing them for months probably didn't help. It'll be fun and motivating to get them back. Shoulders were feeling tired by the time I kicked up for the hspu's. Lats were more shot this week for the L-pull ups too. Pushed the weights as best I could on the rest. This is a solid workout, arms were shot at the end. Love it. Thanks!
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