Active arch/hollow hangs x 5 iterations x 5 sets, rest as needed (https://www.instagram.com/p/Bj-ibFuHVXC/)
These were good but I had a hard time holding the arch position for a 1-2 count
+
Active hollow body hold banded pulldowns and banded Y’s x 10/position x 2 sets, rest as needed (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en)
done
+
A1 – Hang from climbing rope ALAP, rest 30 sec and switch top hands, rest 30 sec after second hand
I actually could hold longer with my left hand on top than my right
About 15-20 seconds
A2 – 1 set AMRAP unbroken chest to bar pullups with rhythm, stop when you lose rhythm, rest 3 min x 3 sets
15-12-10
These did not feel good today. Forearm was kind of achey. My rhythm wasn’t terrible, but my kip was way too big as I was wasting too much energy not being able to tighten up the kip
B1 – Hang power clean/push jerk x 10 reps @ 115lbs, rest 30 sec
done
B2 – AMRAP deficit kipping HSPU (6in deficit) with rhythm, stop when you pause longer than 1 sec in any position, rest 3 min x 3 sets
7-8-6
Second set felt much smoother than the first. The 6in deficit caught me off guard a little. It felt to me that I was having to grind more to achieve lockout as opposed to the rhythm being the limiter
+
For time
50 lateral burpees over erg
100 wallballs (20lbs to 10′)
50 row cals
12:22
With full disclosure, the wall balls ate my lunch and I could feel all birthday cookie cake and wine over the weekend was not the best fuel at all to feel super snappy today.
3:12 – time for burpee – hips felt super tight, didn’t loosen them up enough going into this as I did not notice through warm up and other movements
2:22 – time on rower – goal was to hold a 1300 cal/hr minimum – and the last 15 cals or so was trying to stay above 1500 @ a 28+ spm. Had to have some kind of redeeming quality and effort for today.