July 5 - gymnastics skills, 80% intervals

OPT SHE July 5

part 1:

10 min - build to a max free handstand hold

+

E-ROM negative HSPU

3 sets of 3x5 sec negatives - rest as needed b/t sets

+

dead hang to inverted on rings x 1 - pause at top

skin the cat x 1

back to inverted - pause at top

control lowering

(rest 30 sec x 6)

+

DU speed practice - AMRAP REALLY fast in 20 sec

rest 40 sec x 6

 

rest 4+ hours

 

part 2:

5 min @ 80% aer effort:

5 burpees

Row 150 m

(rest walk 2 min)

5 min @ 80% aer effort:

5 toes to bar

5 push ups

10 lunges

(rest walk 2 min)

5 min @ 80% aer effort:

amrap strict chin ups

5 prisoner jump squats

run 50 m shuttle x 2

(rest walk 2 min)

5 min @ 80% aer effort:

Airdyne for cals

  

Results:

Due to my schedule for the day and the heat I did the PM map training first in the morning, then did gymnastics skill late afternoon

PM - first
4 +5 burpees
7 + 5 t2b
4 (chin ups 10/8/5/7)
40 cals
Good for me to work at 80% because I need to learn the gears in my engine better

AM - second
Free handstands are challenging for me about 5 secs
Used 10" paralettes for ecc hspus
Shoulders felt very tight on skin the cats, limited ROM
Du's -36/36/23/38/38/32, 1 trip in set 3