Energy: 7
Soreness: 5 – low back and hips, hamstrings
Sleep: 7hr 45min + Sleep Quality: 8
Motivation: 7
Training Quality: 7
*tapering for the Open
AM
3 sets:
5 per leg freestanding handstand kick ups (5 left / 5 right)
12 scap pushups from elbows
12 hollow bodyrocks
= solid, left leg leading kick ups improving a lot – getting more and more consistent with right leg leading.
+
Wall facing handstand forward roll -with split leg position
(so pull 1 leg off of the wall and then roll- like a 1/2 freestanding position)
Accumulate 5-7 reps
= best these have felt yet!! I’m getting to the point where I can pull both feet off the wall, balance for a second and then roll.
+
Spotted FS HS w/ rollout (have someone catch your feet and guide you into the roll)
Accumualte 5-8 reps
+
Accumulate, for quality: 50 shoulder taps in sideways HS hold
*25 ea way – the hand closes to the wall touches your shoulder. Focus on pressing the planted hand HARD into the ground and shifting your weight over that planted hand. Watch your elbow hitting the wall!
= good, same structure as last week, 5 per side then rest 60-90seconds.
+
EMOM 12 min:
30 sec max strict pullups
= 4’s first two sets then 3’s for remaining sets
+
EMOM 12 min:
30 sec max pike HSPU
= 10 | 9 | 7 | 6 for next 4 sets | 4 | 6 | 6 | 4 | 6
+
EMOM 8 min:
30 sec max TTB
= 9’s for first 4 sets then 8’s for last 4 sets
+
10 min shoulder recovery of your choice- can be C/O Sym.. stretching.. CARs..
PM
*from DSGN
3 RFT:
10 Thrusters @ 95/65#
10 Bar Facing Burpees
= 3:58
+
3 RFT:
10 power snatch @ 95/65#
10 Bar Facing Burpees
= 4:13
+
20-30 min self directed recovery work
