December 23, 2019

Daily score: 7

Workout:

A. Muscle up tech work bar and ring 20-30 min (do some skills and
drills, then spend some time trying to accumulate some reps)

5 banded bar mu's with purple band
6 with black band
2 with red band

B1. Tuck front lever; 20 seconds x5; rest 40 sec

done

B2. Side plank; 30 seconds x5/side; rest 30 sec

done

B3. Single arm ring plank; 30 seconds x5/side; rest 30 sec

15 per side (my max)

B4. Wall facing hs shoulder taps; 14 reps x5; rest as needed to full recovery

done

+
3 sets:
Ski erg 15 cals @100%
20 TTB AFAP
rest 3 min bw sets

3:03 (1:02 ski, butterfly arms)
2:46 (:57 arms up the middle)
2:45 (:57 arms up the middle)

+
C. CTB tech work accumulating ~20-50 reps

3 sets of 12 in 3's:
1:40
1:26
1:17

I decided to focus on bar mu's since I've never seen rings at this comp and the next gymnastics class will focus on rings.  This is progress to have had good success on a thinner band.  The red band is nearly nothing but but reps on that band were chicken wings so I went back to the black.  I reallllly want to stop that movement pattern, it feels awful.  Loved the core series, the best I could do was 15 seconds on the ring plank, so hard.  Pretty much all my ttb were singles, maybe a few doubles here and there.  Playing around with efficiency on the ski erg and finding moving hands back up via midline saves some time.  Shoulders/core were shot by the time for CTB, happy I made it through the reps I did.  Thanks!