Sat Jan 16th

 Sleep: got 7 hours, 85% recovery 

Mood: feeling good! 

Stress: minimal


A. Box Pike Lateral Walk; 6 steps right, 6 steps left, 6 HSPUs x 4 sets; https://www.instagram.com/p/BZQy9ZjB5Sz/?taken-by=cfgymnastics

These felt good!


B. Muscle Up Negative; 12 slow and controlled reps 

Did these on rings  WHEW these were hard. Tried to take about 5 seconds on the descent.

The turn over was the hardest part to control and keep slow. After 6 reps I had a REALLY hard time controlling it so I just had to wait longer between reps


C. Box Pike Shoulder Complex - 5 sets, prescribed as written on post - https://www.instagram.com/p/BcFcgZBBCeT/?taken-by=cfgymnastics 

These were tough but good!


D. Ring Support Practice: 5 sets, as precribed on post - https://www.instagram.com/p/Bc5WIKnFTNW/?taken-by=cfgymnastics

Also tough but good!

3 Sets: 
C2 Bike 27 Calories @ incremental Efforts
9 @ 10 min pace
9 @ 90 sec pace
9 @ max effort
directly into: 
7-5-3: 
TTB 
Burpee 
Rest 2 min
Row 27 Cals @ incremental efforts
9 @ 2k pace 
9 @ 1k pace
9 @ 500m pace 
directly into: 
7-5-3: 
Burpee to 6" Reach 
TTB 
rest 4min bw sets


OUCH haha. For the first section I got 4, 4:31, and 4:40. Second section I got 4:27, 4:26, and 5. I was able to hold on for the calories and keep consistent paces but the toes to bar and burpees slowed down as I got more fatigued. I was able to do everything unbroken but my right hand tore a callus despite having grips so that slowed me down on the last round!

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