Before the Tweak

Felt pretty good this morning after another good night of sleep. Workout at 4pm.

Warm-up

• 5:00 BikeErg (2,526m)
• 80′ Lateral Monster Walks
• 80′ Monster Walks

Handstand Balance Breakthrough

3 Rounds (NFT)

• 10/10 Bottoms Up KB Press (15#)
• 20s Handstand 90 degree Hover
• 10 Wall-facing Handstand Sponge Shift

Went with a light kettlebell so I wouldn’t tax my shoulders too much going in to the hovers. Yesterday was frustrating and I didn’t want a repeat of that after feeling like things had been progressing so well through this program. Today was 100 times better. I was really starting to balance in that hover position and I was able to do the sponge shifts unbroken each round with the final round being my best, especially when balancing on my right side, which struggles.

Legs

4 Sets

• 20 Walking Lunges (40# DBs)
• 10 Good Mornings (75#)

3 Sets

• 12 Goblet Squats (70# KB)
• 12 DB Step-ups (24″, 50# DBs)

This superset was absolutely brutal!

Was feeling like my back was going to tweak on me after getting through to this point, so I adjusted the next superset. I’ll bet it was the good mornings. I probably shouldn’t try to do those, even though I went super light.

3 Sets

• 20 Sumo KB Deadlifts (70#)
• 30s Superman Hold

Conditioning

2 Rounds

• 45s cal BikeErg
• 15s Rest
• 45s Push-up + DB Pull Through (50#)
• 15s Rest
• 45s cal BikeErg
• 15s Rest
• 45s Renegade Rows (50# DBs)
• 15s Rest

First round was 17-16-18-20 and then 20-19-20-22 for the second round. My legs were on fire during round two on the bike.