Daily score: 7
Workout:
#5
Foundation 1 - Front lever (4 sets)
60s HBH plus glute bridge 30s
:45, :32, :30, :30
Handstand 1 (4 sets)
Stretches, 4 rounds of wrist push ups on toes
60s forearm supported HS hold plus mobility
:30, :30, :30, :42
Foundation 1 - Rope climb (4 sets)
15 ground ring rows plus mobility
10, 11, 10, 10
+
A1. Goblet squats @3030; 10 reps x3; rest 90 sec
done
A2. Double KB front rack wall sit; 75 sec x3; rest 90 sec
done
A3. ATG split squats; 10 reps x3/side; rest 2 min
https://youtu.be/WHHI9l8Zp40
done
B. Back squat; 2 reps on the min for 12 in @68% estimated current 1rm
* control the full eccentric
done at 80#
+
3 min amrap:
4 TTB
4 cals assault bike
5 rounds even
rest 1 min
3 min amrap:
4 knees to elbow
4 calories ski erg
4 rounds even
Happy to have made some progress on the ring rows. Good solid squat work. The cue to control the full concentric I think is really helping me keep from going lax and bouncing. Right shoulder was a little tweaky on the TTB and knees to elbow but seems fine the next day. thanks!
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