November 23, 2021

Daily score: 7 (low back kinda tweaky from riding, felt better after workout)

Workout:

#8
Gymnastic bodies:
- Handstand 

5/8/8s FS para

- Front lever

3, 10s negatives

- Manna

3, V-L-V to forehead

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

90, 90, 90, 90

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

50, 55, 55, 55

A3. Push ups; 24 reps AFAP x4; rest as needed to recovery

1:24

1:32

1:44

1:53

B. Wide grip band assisted strict pull ups @2020; amrap unbroken x4; rest 90 sec

7,7,6,5

C1. Tall kneeling two arm DB top to top strict press; 20 alt'ing reps
x3; rest 90 sec (both hands hold the DB oh and the other DB presses)

20s x3

C2. Bent over thumbs up reverse flies; 12-15x3; rest 90 sec

12x12

10x12

8x12

+
c2 bike sprint 18 seconds @100% high damper out of saddle
slow spin recovery low damper 2:42
x3 sets

92 cals

I’m sure this isn’t news to you but my body seemed to learn it today- the paralette HS teach balance to come more from the shoulder than the hands.  It’s harder lol.  This is a legit arm workout, it’s hard to type after it.  I’ll be lucky if I can throw the saddle over my horse.  Was barely making the 6 and 12 on the last couple sets of the A series.  And I felt my abs on the push ups.  Shocked I could still press anything over head by the time for the top to top.  I was maxed out on the flies, totally spent.  I’m done with what you sent thus far and work the next three days so won’t be able to workout until Saturday.  Thanks!