Inverted

Still sore from Sunday and Monday throughout my lower body. Went to the 4:30 class.

Warm-up

• Crossover Symmetry Activation
• 3×8 Reverse Hypers (210#)
• 10 Burpees

Strength

Class was deadlifting but I wasn’t going to mess with that after pushing squats too much on Monday. So I did some strict deficit handstand push-ups.

• 2 @ +AbMat (opposite of deficit)
• 2 @ 1.5″
• 2 @ 4″ E30S (4 sets)
• 2 @ 4″ EMOM (4 sets)
• 2 @ 4″ E90S (7 sets)

That was some solid volume. They sure go fast on short rest though. I could have kept going with the 90 seconds for longer but everyone was finishing deadlifts at that time.

Accessory

6:00 EMOM

• 10 Scap Pull-ups
• + Bar Hang until 30s

Long time up on the bar. Was supposed to be 8 rounds but I wasn’t going to rip my hands open. Must have been really bad for everyone who did deadlifts.

Conditioning

3 Rounds

• 1:00 Row
• 1:00 Ball Slam (20#)
• 1:00 Power Clean (75#)
• 1:00 Wall Ball (14#, 10′)
• 1:00 Rest

Kept everything light so I wouldn’t have to stop and would get more aerobic work out of it. Scored 91-87-82 on my rounds. Just can’t keep up that rowing pace when I get tired. I did 27-25-22 calories I think.

Get Inverted

5 Rounds

• 0:30 Handstand Hold (facing wall)
• 1:00 Rest

Wanted to spend some more time upside down so did this after class. My head was getting pretty rushed after the conditioning work but I made it through.