9/7 #9&10

#9
A. Muscle ups; 1 rep on the 30 seconds for 34 reps

Made it through 24 this time before my hands ripped..humidity has to have something to do with it. I know they are soft from not training a lot but they can't be that soft..MU felt better though, I could of done all 34 if hands wouldn't have ripped

B. CTB pull ups; 10 unbroken reps x8; rest as needed to full recovery

Hands ripped worse this time than last time, made it through 4 sets before they got real bad. First 4 sets felt way better than last week though. I felt smoother and faster on them. Didn't struggle as bad.

C. DB crunches; 12-15x4; rest 2 min

Crunches done with 25#, 15reps for all sets

D. FLR on rings; accumulate 4 min not for time (perfect form, aim for
ext rotation)

Completed. All of this perfect form/hollow rock/ ext rotation work has really been helping. 

#10
A. 4 point DB lunges (R forward/back, L forward/back); 10 reps/side
x6; rest as needed to recovery

Done with 24# dumbells, I definitely felt the increase in the weight this time. Can't do these fast yet, really focus on activating the right muscles, mainly with my right leg.

B. 45 degree ext rotation support hold on paralletes; amsap x5; rest 90 sec

all sets done at :35s stopped when I broke good form

C. Wall facing hollow body hs hold; amsap unbroken x5; rest 90 sec

Had a pretty bad headache so I just practiced the tripod position into free standing hs and free standing hs hold. Tried free standing hs pushups too, I can do them I just can't come back down yet. I'm feeling way more controlled on these, I held a free standing handstand for a solid 5seconds which is a long time for me! I can't wait to see how it translates into hs walking when I am able to do that again.

D. Ring push ups; 15 reps Not for time x4; rest 2 min (externally
rotate at the top of each rep and pause for 1 second)

Done, these felt better this week.
+
"karen" (to box)

8:25, did 15 sets of 10 with the 14# ball to 10' target. About 2 min off from my regular karen pace..so I guess not terrible?