November 21, 2021

Daily score: 8 (hami’s sore but not as bad as last week)

Workout:

#6
Gymnastic bodies:
- Handstand 

About 6s x3 FS para

- Front lever

Neg plus body lever x3 (see video)

- Manna

To above forehead x3 (v-l-v)

+
A. Seated DB arnold press; 12-15x4; rest 2 min

20s x14

x12 x3

B. Supinated grip eccentric only pull ups; accumulate 8 reps @20
second slow controlled eccentric; rest as needed be sets

Done

C. Barbell skull crushers; 18 reps x4; rest 2 min

45, 40, 40, 40

D1. Seated barbell wrist curls; 18 x2; rest 60 sec

12# DBs

10s

D2. Behind the neck seated BB press; 10 reps x2; rest 60 sec

55, 55

D3. pike position hspu with feet on box; amrap unbroken @3030 x2; rest 60 sec

5, 5

D4. Bent over DB elbowing rows @41x2; 6-8x2; rest 60 sec

15x8

15x8

Great session.  Could barely re-do my pony tail at the end.  Let me now how my body lever stuff looks, I know it’s shallow but was the best I had today.  Made some progress on height with the V-L-V though!  Thanks!