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.
