Monday 12-13

back at it on Monday am!!

deload week after a couple weeks of heavy strength work. cool.
good to mix it up a bit.
feet almost 100% little sore from time to time but much better. will be back running on them this week! yeah.

warm up
3 rounds
5 walk outs
10 push ups
20 squats

good to get the blood flowing. all rounds steady and controlled.

hip mobility drills
spent a few minutes opening up the hips and generally working mobility. nice after the weekend of rest to open it up a little.

strength/skill work
HANDSTANDS
spent 15 minutes working on handstands up against the wall. tried to get a 1 hander but no go.
did a few rounds of handstand push ups as well. was getting good reps. starting to like this a lot. much more comfortable kicking up to the wall and standing in the that position.
good stuff

Met-con
20 AMRAP
3 deadhang pullups
6 deadlift 135#
9 sit ups
12 double unders

15 rounds!
did the pullups on the square bar on the top of the squat rack. this made me have to do them strict as i couldn't really swing and forced a different grip. cool
135# deads were excellent. good form and rep speed thru all the rounds
sit ups were on the floor with full extension and feet flat
double unders were smooth today! man they were excellent. couple rounds unbroken and must were broken once. was stringing them together well. very fluid. excellent. maybe from the practice last week?
had a rough goal of 15 rounds and hit it right on the nose. no rest between rounds. just tried to keep moving.
unbroken! was the key. if i can get the double unders a little faster that would be sweet.

good stuff for a Monday am!!

looking forward to a good week!

peace