Shift It

Sore from yesterday already. Chilly this morning, but got started at 9:30.

Conditioning

5 Rounds

• 140 Double Unders
• 700m Run

When it’s a 28 minute AMRAP and you can’t finish the final run, you call it a 5 rounder. 😉 I started with a set of 93 dubs and then a lot of my sets were in the 30-40 range the rest of the way. Took me 29:05.

Handstand Balance Breakthrough

• 20 Kip Swings
• 40 Wall-facing Handstand Sponge Shift
• 1:00 Handstand Shape 45 Degree Hollow

I did 10-10 for the swings and 4-8-8-8-6-6 for the shifts. Those are hard and balancing on my right arm is much worse than on my left.

Back & Chest

3 Sets

• 10 Incline DB Bench Press (60# DBs)
• 10 Incline DB Row (45# DBs)

Nice to have the heavier dumbbells. It was hard with the 60s.

3 Sets

• 10 Bench Press (175#)
• 10 Pendlay Row (Supinated, 135#)

Wouldn’t have made it much heavier for bench than the 175. Haven’t done the supinated rows in a long time. Brandi and I swapped who programs legs and chest/back to switch things up.

3 Sets

• 10 Incline DB Fly (40#)
• 10 Seated Cable Row (handles, 120-120-126#)

These cable rows keep feeling better, which I think is a good sign for my muscle-ups.

3 Sets

• 10/10 Standing Cable Crossover (facing sideways, 27#)
• MAX Inverted Bar Rows (16-14-12)