March 30, 2022

Daily score: 7 (back super tight after hard horse back ride last night)

Workout:

#1
Gymnastic bodies:
- Handstand (5r straddle x5)

1,1,1.5,1.5,1

- Front lever (vert body lever, 5r x5)

3,2,1.5,1.5,1

- Manna (30s L-sit x5)

12s, 12, 10, 10, 10

+
A. Hang power cleans; 15 reps x3; rest 90 sec

75x15x3

B. Wide grip weighted pull ups; 2-3x5; rest 2 min

10x3

15x2

15x2

15x2

15x1.75

C. Bent over wide grip barbell rows; 8-10x3; rest 2 min

65x10

75x10

75x10

+
10 min amrap:
10 unbroken toes to bar
10 ring rows
10 push ups

5 rounds

(Ttb unbroken on first 3 rounds then 9:1 and 6:4)

+
D. Band shoulder sequence; 3 sets of 15 of each movement in this
video; rest 1 min bw movements and sets
https://www.youtube.com/watch?v=y4Wo095zPnc&t=21s

Done

Arms so shot at end of this one.  Feels great.  Riding had my low back super tight and I think it effected my gymnastics.  But it’s worth it, my legs are getting strong in new ways.  I did the first three rounds TTB unbroken but mostly single kips without coming off the bar.  Smoked my grip.  The finishing shoulder series felt ‘hard’ my arms were like jello.  Thanks!