9 Ring HSPU

TRAINING:
AM
5 minutes of work @ high aerobic effort:
Run 200m
7 OHS - 45lb
4 rounds + 200m + 3 OHS


--5 min recovery

5 min @ high aerobic effort:
Row 200m
7 hang power clean and push jerk - 55lb
5 rounds


--5 min recovery

5 min @ high aerobic effort:
50 Double Unders
7 SDLHP - 65lb
6 rounds + 4 Double Unders (Lots of trips on Double Unders today..)


Felt good today. Felt like I worked hard, I was dead after each set but was able to recover in the 5 minutes.

PM
15 min Run @ 75% HR Completed, felt really good.
+
10 min lower body stretching Completed, lots of hip mobility focus here
+
15 min Row @ 70% HR 3,059m @ 2:27 ave. Felt good
+
10 min L-sit/Ring HSPU tech Felt a little out of practice, I haven't done these in probably 5 months. Got 9 in a row which is a PR, think I have more in me. Focused on the kick up and also, when I focus on wrapping my feet in super tight, everything else became easier. Tried to stay "tight" throughout the movement but that was the most challenging part as fatigue set in. L-Sit practice went really well. Did these on the paralettes and felt solid, a big improvement from last time when I did L Pull ups and felt soft. 

9 ring hspu from Chelsea Ryan on Vimeo.