Monday

off today

mobility
+
shoulder stuff
+
gymnastics skill work (muscle-ups; back flips; free-standing HSPUS - got a set of 2, and a couple singles with a 1" deficit!)

Sunday 3 November

30:00 row @ z1

rest 3.5 hours

“Bridges”
Five rounds for time / 30:00 time cap:
10 Handstand Push-Ups to 4″/2″ Deficit
15 Thrusters (155/105 lbs)
20 Burpees Over the Barbell
25 Pull-Ups

2 rounds + 9 HSPU (no deficit).  HSPU have definitely gotten better; Stephen gave me a tip midway through to tuck my knees closer to my chest and that definitely helped.  Thrusters were heavy and all broken in sets of 3, but this was the easiest part for me.  Couldn't catch my breath on burpees and pullups were broken mostly into 3s, with some 4s and some 2s and a couple of singles.  Practiced butterflying a few each round, and that's definitely getting better but I still lose rhythm after 3-4.  Did everything at a steady (sustainable!) pace.