November 30, 2021

Daily score: 7 (post night call but feeling good)

Workout:

#4
Gymnastic bodies:
- Handstand, 7, 17!!!, 7s (FS para)
- Front lever 3, 10s negatives
- Manna v-l-v x3 (see video for height)

+
A. Omni grip bench press; 4.4.4x5; rest 30 sec/rest 3 min (wide,
medium, narrow grip within the set)

Done at 95#

B. BB push press @41x4; amrap unbroken @50% 1rm push press x5; rest 3
min actively bw sets on ski erg

At 65#

7,6,6,5,5

114 cals on ski

C1. Ring push ups; amrap unbroken into 30 sec ring plank hold x3; rest 2 min

11, 10, 9

C2. Wide grip strict pull ups; amrap unbroken into 30 sec ring to chest isometric hold (ring row position) x3; rest 2 min

5,4,4

D1. Elbow on knee external rotations; 15-20x3/side rest 1 min

10x15x3

D2. 2.5# prone plate swimmers; 3 slow controlled reps x3; rest 1 min

Done 

So excited to have gotten a 17s hole on the parallettes.  Huge breakthrough even if it was just once.  Also getting close on the V to L, quads were a bit crampy today.  The rest of this was an epic arm pump.  The plank and ring to chest holds were tough.  Definitely felt like a worthwhile time in the gym.  Thanks!