6.9.2007
Strength:
- SR: [kip L, planche (5sec), hollow support hold (20sec)] (x 1)
- SR: [kip L, pike press, back kip L, pike press, muscle up L, straddle press, hollow support hold (10sec)] (x 2) – added second pike press, replaced hollowback with straddle press
- SR: [muscle up L, straddle planche (2sec), press from planche to handstand hold (20sec), hollow support hold (20sec)] (x 2)
- SR: [invert (4sec), maltese (4sec), cross (4sec)] (ring belt) (x 4, -25#)
- SLDL (10 x 3, 185#)
- Hang clean, push press (5 x 2, 115#)
- HSPU (10 x 2) – first set close (~12”), second set wide
- 2 DB walking lunges (30 x 2, 25# DBs)
- Rope climb (1 x 2) – 12 steps
- Leg lifts (10 x 2, 5# ankle weights)
- Dips (45)
- Horizontal pullups (12 x 2)
- HS hold (100sec)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)
Workout time: 1.75hrs
I was kinda surprised how good my workout was today considering I did a good amount of ring strength yesterday…somehow my strength was there today. Also, I was able to work through the forearm splints I’ve gotten from so much high bar torsion work lately, and my grip strength didn’t really suffer today either. I was a little weary of the knee still, so I dropped some weight and added some reps. It felt alright, maybe a little weird afterward. All in all though, strength is going up in most places and I’m pleased.
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