Dialing in Kick-ups

My inner thighs are still a bit sore and my shoulders need some rest. In the garage at 4pm.

Warm-up

• 10:00 BikeErg (4,845m)
• 80′ Lateral Monster Walks
• 80′ Monster Walks

Handstands

• Wrist Warm-up
• 2×10 Kip Swings
• 3×20 Wall-facing Handstand Sponge Shifts
• 2x45s Handstand Shape 45° Hollow
• 3×5 Kick-ups (finding balance)

I still find it amazing how much the sponge shifts improved since the first time. Today I was even keeping my feet together instead of a big spread to help with a stable base up at the top. I’m starting to really dial in my kick-ups and think it’s time to just do them in the open floor from now on so I don’t kick the wall when I overshoot and can play around with saving some of those more.

Strength

• 8 alt Back Rack Reverse Lunges (45#)
• 8 Pendlay Rows (supinated, 45#)
• 4 Sets
  • 12 alt Back Rack Reverse Lunges (135#)
  • 12 Pendlay Rows (supinated, 95#)

Straight up cardio-ish!

Conditioning

10:00 AMRAP

• 20 Russian KBS (53/35#)
• 10/10 Lunge Pulses
• 10 Weighted V-ups (15# DB)

No place to rest here. Got faster as we went. Finished 7+40.

Accessory

3 Sets

• 30 Band Pull Aparts (blue)
• 20 Band Tricep Pulldowns (red)
• 8/8 Parallette Supported Renegade Rows (50#)

This was a rough combination and didn’t really rest between sets.