Tuesday, October 6, 2015
(11AM) Ilian, Matt, Moe, Sam, Ericka and me
Stairs, wall walk ups, candlestick to stand. On the stairs we ran up 2 sets on the first round, bound up 1 set on the second round and jumped up half a set on the third round. I was having a really tough time with the candlestick to stand. Holding a 15 pound plate improved my momentum to get me up. Another variation that worked was rolling back on a double mat. The rest of the group was doing candlestick to pistols.
Bulgarian Split Squats 5/5 with DB/KB in each hand, Every 90 sec for 7 rounds, Increase weight as able.
This was a really good movement. I prefer my back foot flat. I lowered to an abmat. On the first round I did body weight only. On the next 5 rounds I used a KB (20#) held at the goblet position. On the last round I went up to a 26# KB. With the isolated leg movement, I could feel that my left groin still isn’t ready for prime time.
12 minute AMRAP of 7 Handstand Pushups and 14 Pistols (7/7 alternating legs)
Up-scale or scale this workout to get between 6-8 rounds.
I still don’t have handstands so I did 3 wall walk ups per round. For the pistols, I lowered to a 20 inch box and used a 5# plate for balance after the first 2 rounds. I ended up with 5 + 11 which I felt pretty good about. I felt something pinch in my left shoulder on the fourth round and just held against the wall rather than doing a walk up the last 2 rounds.
Most folks were doing handstand pushups to abmats or deficit pushups.
Mobility – Finished with stretches laying on back