august 26, 2015

2 sets- not for time:
2 negative body levers- holding rig, shoot for 5-7 sec 7 sec
2-4 skin the cat (strict as possible) 2- I still can't reverse through this at all, and it's not very strict
35-50 sec arch hold 50/45
16-24 sec/leg - hold bottom of pistol 16/16
5/leg kb romanian deadlift 35/h


+

10 min Outlaw MU Prog.
3x6 on all three drills (Arch to hollow on rings, v-ups, strict-banded pitch thru)
-Shoulders hurt on the arch to hollow swings. They have for a few weeks of doing them now. I think the first week was the only week they didn't hurt.
-I watched the outlaw video, and I can't hang on a false grip, much less hollow to arch swing. But I can't do the last drill without a false grip. The closest I've ever come to a muscle up was with a non-false grip. I'm not sure what to do here.

A. Back Squat @30x1; 5,5,5,5,5; rest 3-4 min- 77% 157

B1. Good Morning; 8-10 x3; rest 60 sec Bar for 10, 55 for 8, 55 for 8
B2. ghd hip and back ext; 10-12 x3; rest 2 min 10/10/10

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5 sets- consistent pace:
1 rope climb
15 no push up burpees
rest 2 min
15 DB push press- heavy 30# (the next highest db we have are 45s and I couldn't do those for more than a few reps at a time)
1 negative hspu- 4" def (no press!) couldn't control myself down, took away the deficit and did the negative to an ab mat. That I could control all the way down.
rest 2 min
10 ring push ups
30 DU
rest 2 min
~53 minutes