August 4, 2025

Daily score: 7

Workout: 

#3- Hand stands + rotational core work + sprints
Gymnastics HS hold

4-3-5-4-1

+
A1. GHD plate rotations; 15 seconds x5; rest 1 min
https://www.youtube.com/shorts/NYW_cAyBL7s

Done with 10#

A2. Rotational back extensions; 12 alt'ing reps x5; rest 1 min
https://www.youtube.com/shorts/GBy9oOZRVPc

Done

B1. Tall kneeling KB hip to halos; 12 alt'ing slow controlled circles x5; rest 1 min
https://www.youtube.com/shorts/2-grmRN2SbA

Done with 35#

B2. Hollow-arch rolls; 10 alt'ing rolls (5/direction) x5; rest 1 min
https://www.youtube.com/watch?v=W6VUh9ig4ZU

Done x4 rounds

C. Half kneeling KB chop and lift; 10 reps x3/side; rest as needed bw sides

Done with 15#

+
Row sprint;
150m for time
x3
rest as needed to recovery bw sets

:32, :31, :30

So good to have a normal day off and get in the gym.  Loved the new movements.  Took me a bit to get the GHD plate rotations correct.  I kept wanting to twist my body with the plate but that is stupid hard and my back said ‘no’.  Made more sense when I got into a good hollow body and just rotated the plate.  Rotational back extensions actually felt fairly easy.  The Kb movements were awesome.  I definitely think we’re working on the things I need here.  Unfortunately, the hollow arch rolls got me so nauseated!  I so struggle with that sometimes.  Something about rolling on my belly.  Ugh.  I just couldn’t do the 5th round.  Rowing felt great!  Thanks!