A: Russian dip work - spend 5 min or so practicing
Got 3 in row today but these kill my palm. Kellie helped but I'm not good at kipping and jumping up and over... Just need practice.
B. Emom x 20
1 burpee + 2 strict hspu + 3 cal ski erg + 4 C2b
Easy not winded. C2B felt great even though only 4 at a time still 80 total and all felt good even in the end.
C. 50 t2b afap
1:52 forget exact time. (2:14 was old time)
35,6,9 I think. Never great at remembering exact sets but close. I'm much better almost going to failure in first set because more sets takes me longer. Also have been doing more of a longer strict kip rather than short fast kips. Seems to help me stay on the bar longer because I can relax my legs more not getting tired as fast.
D. Goblet like back squat to height above parallel hips way up
53# 5x10. Easy. Was unsure how many to do.
E. Scap work
F. Ghd back extension - heavy weighted 4x12-15
Used 20Kilo plate. Did Sets of 13. Hardest part was holding the weight was awkward.
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