Yesterday I was hungover and took a couple of naps. Had to shovel the heavy wet snow, which actually accounted for my second highest WHOOP strain score of the week. Glad it was a rest day, because I would not have been able to fitness. After a solid night of sleep, I woke up with a 96% recovery score! Got to the gym early today for open gym again.
Warm-up
- 150 cal Echo Bike
Took about 14:25.
Accessory
3 Sets
- 10 Prone Fly (20# DBs)
- 10/10 Tricep Kickback (35#)
Gymnastics
- 15:00 Handstand Walk
Tried to focus on pushing through my shoulders, hands out, and bent knees today. Feeling more and more comfortable each time I practice. Got out to 21-22 feet on my longest one. Here’s my final attempt.
Conditioning
15:00 AMRAP
- 3 Strict HSPU
- 3 Strict C2B Pull-ups
- 12 Walking Lunges (25# DBs at sides)
I like programming low rep strict movements in a workout like this, where it’s a challenge but I’m able to keep moving without rest. After getting round one done in about 40 seconds I was worried it was too fast. Then after not slowing much through about five rounds I set a goal to stay under a 1:00/round page. Even though I started dropping from the top of the C2B and quickly grabbing on for the next rep, I was able to make up time by speeding through step through lunges. Was able to do all of the HSPU unbroken without a problem. Finished with 15+5.
Midline
- 3x 20 Dead Bug
- 3x 10 Curl-up (3s pause)
- 3x 10 Bird Dog + 10 second hold (each side)
Nick Momrik's Fitness Logs 