HS walk skill
Wrist rocks from quadruped x 5/position (fingers forward, sideways, backwards)
Fingertip walk from quadruped x 5/side
Inchworms x 40ft
+
Partner assisted HS kick up into lean into pirhouette/walk – 10 reps for quality, rest as needed (two options for this, wall facing – https://www.youtube.com/watch?v=mttIYGXtCcU&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=7 and freestanding – https://www.youtube.com/watch?v=gXXIL2NHgNg&index=14&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA)
had a partner to play around with this on, was slightly different feel then coming off the wall, cannot really put my hands on why but was definitely different
+
4 sets of 3 strict banded HSPU, rest as needed (https://www.youtube.com/watch?v=P8zJ4JxYPnc)
done
6 sets of 4 strict flat HSPU, rest as needed
Done – and felt comfortable to do sets 2-6 with hands on a 10lb plate. Creating this minor deficit created no slow down in noticable speed of contraction on all sets
+
AMRAP 20 min, rest 1 min after each round
2 power snatch singles @ 155lbs
4 BBJO @ 30in
50ft bear hug sandbag carry
12 rounds – finishing last walk right before time expired
Went tng with a couple of rounds, felt it was more detrimental than beneficial.
Carries didn’t really feel like a grind until minute 12 or so
This was a ton of fun, thoroughly loved the grind and with only 4 bbjo I really tried to push the cycle time of them
+
5 sets of bent knee hollow body hold, rest to recovery, during rest breaks do 2-3 iterations of segmental cat camel
Done – went for a little longer this time – around 25-30sec