November 15, 2021

Daily score: 7 (tired after concert last night)

Workout:

#4
Gymnastic bodies:
- Handstand (10s FS para)

5-7 seconds x3

- Front lever (10s negatives)

Done x3

- Manna (v-l-v)

To forehead x3

+
A1. BB bench press; 6, 6, 6; rest 1 min

95,95,95

A2. BB strict press; 12, 12, 12; rest 1 min

55,55,55

A3. Push ups; 24 reps AFAP x3; rest as needed to recovery

1:35

1:58

2:00

B. Wide grip band assisted strict pull ups @2020; amrap unbroken x4; rest 2 min

7,7,6,6

C1. Tall kneeling two arm DB top to top strict press; 20 alt'ing reps
x3; rest 2 min (both hands hold the DB oh and the other DB presses)

15s

20s

20s

C2. Bent over thumbs up reverse flies; 12-15x3; rest 2 min

5s x15

8s x12

8s x12

+
c2 bike sprint 15 seconds @100% high damper out of saddle
slow spin recovery low damper 2:45
x3 sets

88 cals

So I just saw your video of the vertical front levers and it inspired me.  I think I’ve been trying to get too close to the floor and then I can’t change direction.  Will send you a video next time and see what you think.  The ‘A’ series was a for real pump.  The last set felt like max effort on the barbell.  And I did the push ups as quick singles.  Wide pull ups felt stronger than regular grip.  Arms are totally shot now.  Thanks!