Today was a great day to work on weaknesses and really good alignment. I have been warming up with longer SkiErg sessions to continue to build up my volume. I have also added in handstand holds and deadhangs for tracking and hollow body core integrity. When doing dead hangs transfer your weight from side to side, and focus on retraction and depression to loosen up and engage your scapula and lats.
I have also been doing heavy half TGU’s. It’s a great way to focus on the core rather than engaging the legs with standing all the way up.
Next are static holds. In the format of this workout, the movement is actually the rest portion and more of a distraction.
This workout really focused on core, shoulder strength, and grip. I picked a weight that was light because a little goes a long way in this format.
The last part of this workout was a short supplemental metabolic circuit. Anytime you do an EMOM you need to focus on staying relaxed and focused on how fast you want to attack the circuit. Some people like to spring and get extra rest, while others like to pace it and get less rest. This is a matter of preference, and there is no wrong way to do it.
I hope that you enjoy this workout!
