1/18
AM)
SKILL: 15 MINUTES PRACTICE FREESTANDING PARALLETT HANDSTAND HOLDS
5X5 PARALLETT KIPPING HSPU
STRENGTH: 5X 80M PROWLER PUSH-ADD WEIGHT FOR EVERY SET
PM)
WOD: 15-12-9-6-3
-POWER SNATCH(115#)
-BURPEE BOX JUMP(20")
ive really been trying to attack my weaknesses and handstands/handstand push ups is right at the top of the list. this past weekend we had a handstand walk in one of the events and it felt very easy, i was able to move pretty fast on them, it was nice to see my programming helping in a comp. so i started with freestanding parallett handstand holds. im getting way better at these. my longest was probably around 20 seconds, im starting to feel very comfortable and in control on these. after about 15 minutes of that i did 5x5 kipping hspu's on the parallettes and was able to get all sets unbroken, my kip is feeling very explosive and balanced. after that we decided to skip the barbell and do 5 sets of prowler pushes for 80m. this turned out to be one of the best/ hardest things ive done in a while. we started with 180#'s on the sled and went 270#,360#,410#, 460# for the following 4 sets. legs, lungs and pretty much every other part of my body were blasted when we were done! awesome workout and definitely something im going to start doing on a regular basis.
for the pm session we did 15-12-9-6-3 power snatch at 115#, and burpee box jump on a 20" box. my legs were pretty much still rubber but i got through it in 6:47. legs felt very heavy, and that box jump took the burpees to a whole new level. highlight of the day was by far the prowler push, ill probably take a little soak in the salt bath tonight and hammer some upper body tomorrow.
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