Strength Wod- 8am
-Backsquat
10-5-5-3-3-2-2-1-1-1
(Complete 1 strict handstand in between sets = 9 HSPU)
final weight= 60kg-80-100-110-112.5-115-115-120-120-122.5kg
Skills Session-4pm
1) Death by Butterfly Pullups (2,4,6,8...etc)
This means that on the first minute you do 2 reps, second do 4, third do 6 reps and so on until failure to complete linked number of reps for that minute. Decided to work on Butterfly as I have finally started to link a few together (Still way off from the perfect form of spealler and others... but it's a start).
*Finished the 6th minute (12 reps) but was spent = 42 total butterfly pull ups
2) 20 mins on Handstand practice.
This was a lot of fun as myself, Kirst, Pete and Tim all ended up helping each other work on our handstands with cue's and spotting learned from the gymnastics cert we all did together. My ultimate goal is to be able to walk on my hands with complete control (as if they were my second pair of legs!). Still a while away as I can only hold a handstand for 1 second before crashing down.
3) Benchmark WOD- "Diane"
21-15-9
-Deadlifts (100kg)
-Handstand Pushups
My time= 14:09
Had to scale the HSPU's for this one. I did them on a headmat of about 3 inches- much easier than head to floor.. but still hard!
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