January14, 2022

Daily score:

Workout:

#24
Gymnastic bodies:
- Handstand (back to 5, 10s FS holds) 4,8,4,5,4
- Front lever (5x5r of 10s vert negs) 3,2,2,2,2
- Manna (5x5r 1/2 L-sit two leg raise) done

+
A. DB push jerk; 15 reps on the 75 sec x5 sets (light/moderate load)

Done with 20s

B1. KB push press @31x3; 10-12x5; rest 90 sec

20x10

15x12x3

15x10

B2. Band assisted behind the neck strict pull ups; amrap unbroken
@41x4 tempo (light band tension, I'd like between 6-12 reps) x5; rest
2 min

7,7,7,6,6

C1. Single arm DB high pulls @31x1; 10-12x4/side; rest as needed

15x12x4

C2. Bent over single arm DB trap 3 raises; 12-15x4/side; rest as needed

5x15x4

C3. Standing band internal rotations; 12-15x4/side; rest as needed

Done x15 with red band

I stepped back on the HS progression because now that the website looks a bit different I see I should have been doing 5 of everything.  Glad I did because the FS holds need some work.  I can see now I need to do 5x5 reps on the vert levers for the front lever too, so I’ll be there awhile.  Everything else went well.  The high pulls are still easier on the left but the right is getting better.  Thanks!