Accessory Sunday

My upper back and shoulders are really sore. It’s tough putting on a jacket. Went to check out the new location for the gym this morning and then in for 10am open gym.

Warm-up

• 30 cal Echo Bike
• PVC Passes
• HS Hold
• HS Walking

Gymnastics Strength

5 Rounds

• 15s Strict HSPU
• 45s Rest
• 15s Hand Release Push-ups
• 45s Rest

I had planned on strict ring dips, but when I tried a few out, they were rough after those Friday muscle-ups. I don’t really need to be rubbing on the straps either because my arms are pretty raw and scabbing up. So I subbed in the HR push-ups. My handstand push-ups were even a struggle, getting 11-9-7-6-6. I did 12-11-11-10-11 on the hand releases.

Accessory

4 Sets

• 12 Banded KBS (35-35-44-44, red)
• 8/8 Lateral Step-ups (30”)

4 Sets

• 8 Barbell Curls (70#)
• 8 DB Skull Crushers (35#)

Midline

Side Plank

• 3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
• 1:00 Rest
• 2 x 20 seconds w/ 10 second rests
• 1:00 Rest
• 1 x 20 seconds w/ 10 second rests

2 Sets

• 10 Pallof Presses + 10 Rotations (per side)

3 Sets

• 20s RKC Plank
• 1:00 Rest

Did a little more handstand walking practice and I just wasn’t getting that forward lean going enough. Need to start working on it once a week.

No metcon today, which was nice. I definitely need a rest day tomorrow.