A – Chest to bar pullups – 10 sets of 5 unbroken reps for time, rest 2:1 x 2 sets
3:13 – 3:45 – on set 1 – lost rhythm around rep 40, but gained it back. Set 2, started out losing rhythm and then gained it back and was on track to be very close to equal time and then I felt the palm of my hand separate at rep 40. Which adjusted the mechanics of the last 10 reps. So there was no sense of urgency at that point, I just wanted to be smart, finish with quality and not let my hand rip.
B – Strict HSPU x 5 + Kipping HSPU x 22 for time, rest 4-5 min x 3 sets
1:13 – 1:40 – 2:13 – I could tell on the first set of strict hspu this was going to be a tough day. Just felt slow and tired, was planning on breaking up the 22 reps regardless but it was a fight and a grind. Set 1 I did 12 and then had to chip away. Don’t know if it was the residual from the previous days handstand walking but just no pop.
C1 – Dbl DB top to top alternating bench press x 20-24, rest 1 min
24 @ 50
C2 – Dbl DB top to top alternating bent over row x 20-24, rest 1 min (non-working hand rests at top in elbow flexion)
24 @ 50
C3 – BB landmine rotations from tall kneeling x 24 (12/direction), rest 1 min
good!
C4 – Empty BB turkish situps x 12 + Empty BB hold with flutter kicks x 24, rest 1 min x 3
Good but man 12 was a tough grind and probably not very pretty towards the end
D – Banded series for shoulder care
done