Whole Again

My calves were sore yesterday. I didn’t feel like golfing with the cooler temperature. Thought about going for a run, but it didn’t happen. This morning I got the replacement WHOOP sensor so I feel whole again. Workout at 4pm.

Warm-up

• 5:00 SkiErg (1,138m)

Handstand Balance Breakthrough

• Wrist Warm-up
• 20 Shoulder I-Y (red band)
• 3 Rounds
  • 30s Handstand 90° Hover
  • 20s Hollow Hold

The hovers were so much more comfortable than the first time we tried them when I got so frustrated. They really tax the shoulders unlike the other drills. By the end of the third round I was almost at failure.

Arms

5 Sets

• 5 Weighted Ring Dips (35-40-45-47.5-50#)

3 Sets

• 8/8 Static DB Curls (30-35-35#)
• 8/8 Single Arm Tricep Pull Downs (rope, 29.5-34.5-34.5#)

3 Sets

• 10 Hammer Curl + Shoulder Press (40#)
• 10 EZ Bar Skull Crushers (66-71-71#)

3 Sets

• Barbell 21s (45#)
• 55m Plate Pinch Walk (25# plates)

Conditioning

2 Rounds

• 10 cal Row
• 10 Hollow Rocks
• 10 V-ups
• 10 Tuck-ups
• 10s Hollow Hold
• 10 MB Cleans (20#)
• 50 Double Unders
• 10 cal SkiErg
• 10 Hollow Rocks
• 10 V-ups
• 10 Tuck-ups
• 10s Hollow Hold
• 10 MB Cleans (20#)
• 50 Double Unders

Our old friend with the four core movements through smack in the middle of a metcon. My double unders were terrible today, missing at least twice in every round. Finished in 12:24.