September 24, 2023

Daily score: 8

Workout:

Gymnastic bodies:
- Handstand

8/8/20/8/15 (second freedstand holds)

+
18 min emom
1- 30 sec max reps strict pull up
2- 30 sec max reps ring row
3- rest

8/14

6/14

5/14

4/14

5/14

4.5/14

rest 5 min
18 min amrap:
1- 30 sec max reps strict dips
2- 30 sec max reps push ups
3- rest

15/10

15/9

14/11

15/10

14/11

14/11

+
A. KB arm bars; 3 slow controlled reps in both directions x3; rest as needed

Done with 26#

B. Hanging L hold to straddle; amrap x3; rest 90 sec (focus still is
on quality of reps moreso than just accumulating sloppy reps.  Bent
knees if you cannot do at least 5 quality reps)

5/5/5

C. Hollow body hold on GHD; 40 sec x3; rest 30 sec

Done

I took a step back on the handstand progression to be sure I still had quality freestanding holds, gonna work on that for a bit.  Pull ups/ring rows felt strong.  I modified the dips to dips on the side of a box since my right shoulder is still a bit off and I think it’s from over doing the dips last week.  I did them at a slower controlled tempo too.  By the time I got to the L to straddle hangs my right shoulder/lat staying engaged on hang was the limiting factor.  It was sore the next day, still a bit sore but feels all like good soreness this time.  Thanks!