Day: November 11, 2018

Upside Down Work

Read about my new folding wall mounted rack.

The usual open gym at noon.

Conditioning

10:00 AMRAP

  • 10 Pistols
  • 5/5 Single Arm DB Hang Clean & Jerk (50#)
  • 10 C2B Pull-ups

My pistols were shaky and in the last couple of rounds I started grabbing my foot on some of the reps. I switched arms on the way down for the C&J. Every round of chest to bars was 4-3-3 and didn’t wear any grips. Finished 5+11.

Accessory

3 Sets

  • 8/8 Single Arm/Leg KB Deadlifts (62#)
  • 8/8 Bottoms Up KB Press (26#)

Midline

5 sets (Holding 5# plates)

  • 10 Hollow Rocks
  • 10 Scissor Toe Touches (alternate arm/leg)
  • Roll
  • 10s Superman hold (straight arms!)

https://www.instagram.com/p/BnojfV5j5jl/

Could go with a shorter rest period. Took me 6:57.

Skill

We were done really early so did some handstand drills. Put my feet up on a box and walked around it with my hands. The 24″ side isn’t high enough for me, so the 30″ allows me to get my hips up over my shoulders more, though I think I was still short of it.

Then I put a big band around high J-cups on the rack so I could kick up and work on finding the balance point. This one really helped. After getting a feel I’d place my hands further away from the rig, working on finding the handstand position without hitting the band. Then I went to the wall and eventually tried handstand walking a few steps into the wall. Big progress is one session. My wrists were getting sore, so that was enough.