November 22, 2020

Daily score: 6 (traps super sore, glutes sore)

Workout:

#5
Foundation 1 - Front lever

60r straddle hollow body rocks + mobility x5

35, 26, 25, 25, 24 (25 reps took 40 seconds)

Handstand 1

Stretches 

Wrist push up series x5 (all 4 movements), done on knees 

30 shoulder taps, wall facing, x5, DONE!

Foundation 1 - Rope climb

15 ground ring rows, x5

8,8,8,9,8

+
A. Two arm KB front squats; amrap unbroken 53#/hand x3; rest 2 min

With 35’s

6,6,6

B1. Gliding hamstring curls; 15 reps x3; rest 2 min

Done

B2. Natural knee extensions; 10 reps x3; rest 2 min
* band assisted if needed

Done

+
For time:
40 S2O 65#
40 TTB

7:40 (S2O done at 2:50)

Laughing at the look on my face in this video.  Needless to say, I did not succeed in front racking two 53# kbs.  I don’t have two 44’s so I did two 35’s.  But rewind to the beginning.  60 reps of straddle hollow body rocks seem a long way off.  I‘m trying to keep my low back on the ground and feet lower than one foot above the ground but it’s hard, and slow.  And that is my best effort.  HS progression went well.  Reverse wrist push ups are feeling stronger.  I didn’t expect to get all the way through the shoulder taps, but I did!  Still stuck on the ring rows.  Rowing as they describe, starting with shoulders just barely off the ground.  Front squats felt much better than I recall, I feel like I’m re-learning how to squat without bouncing.  Right about that 6th rep I could feel my body trying to cheat though and I really don’t want that hip pain back.  Everything else went well.  Thanks!