December 15, 2020

Daily score: 7

Workout:

#7
Rings -  Ring mobility + LARS

5r x5 ring plus straps arms out lateral and back from plank

I did 5 sets of 5 but not all the way down, maybe one rep was all the way

Handstand 1

Stretches

Push up series on toes: 5 reps/4/3/4/3

60r shoulder taps x5: DONE!!!

Rings - Ring mobility + Reverse muscle up

Ring to chest false grip hold 60s x5

25, 25, 20, 20, 12

+
A. Barbell hip thrust; build to a 3rm

215

B. Weighted hip extensions; 10 reps with 2 sec pause on each rep x3; rest 2 min

35, 35, 30#

C. BB frog thrusts; 20 reps x3; rest 2 min

35, 45, 45#

D. Circling back extensions; 5 reps in both directions x3; rest 2 min

Done

E1. Seated pike lifts; 15 reps x3; rest 1 min
E2. Seated straddle lifts; 15 reps x3; rest 1 min
E3. hanging straigth leg raises; 5 reps x3; rest as needed

Above series completed 

This took a solid two hours.  Sooo happy to have made it through the handstand progression.  The last 5 reps of each round were shaky but I wasn’t about to quit there.  Everything else went really well AND my hip didn’t hurt last night after yesterday’s leg day!   Woohoo!  Thanks!