Back Squats and mainsite metcon

5 x 80kg
15 x 50kg

Experimented last night with pulling my neck back hard instead of letting it crane forward as it naturally does. I got the feeling I think, so this morning I tried it out. I paid minimal attention hips and knees and focussed on keeping my chin back and using that push against the bat to start my ascent. I think it's the way to go.
I had to focus on leading my deadlift with my shoulders for a while to get that sorted out, same thing applies I think.
Stretched my shoulder between rounds. It was better under the bar today, but still too tight and loading my wrists and elbows.

Then:
7RFT
3 x 50kg front squat
7 tuck pull-ups

11:47

1 2:06
2 1:37
3 1:46
4 1:48
5 1:35
6 1:19
7 1:33

50kg as a front squat is much easier after back squatting 80. The bar doesn't feel heavy. Not that it is of course. Worked hard on the same neck pulling back thing there and it paid off much more in the front squats than it did in the back.

Pull-ups were bad and degenerated into jumping tuck-pull-ups. Pull-ups will get some attention in the new year.

HSPU and L pull-ups

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

21:21

HSPU went well.
L pull-ups dropped to singles heading into the 11 rep round

HSPU and L-pull-ups 080713

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

18:30

Down from 22:19

HSPU; Piked, feet on a 20" box
L Pull-ups; Supinated grip. L pull-ups were my usual "lower case h" sub for the "L". Hamstrings too tight.

HSPU and L Pull-ups 080321

Pack
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

22:19
Splits; 0:42, 2:05, 0:19, 1:38, 0:38, 1:59, 1:14, 0:34, 2:40, 0:32, 2:02, 0:30, 2:52, 0:22, 4:02, 0:19

HSPU; Piked, feet on a 20" box
L Pull-ups; Supinated grip. L-pull-ups until the 11 rep round where I switched to tuck pull-ups. 15 rep round I was down to singles due to failure of the pull-up component rather than the abs, so switched back to 1 l-pull-up, 1 tuck pull-up.
Oh and L pull-ups were my usual "lower case h" sub for the "L". Hamstrings too tight.

HSPU, L pull-ups, walking lunges 080121

Pack
AMRAP 15 minutes
5 HSPU - piked, feet at chest height
6 L pull-ups
9 walking lunges

7 + 5 HSPU
I knew I wasn't going to get another round, so I did a bit of HSPU practise.

Ohmigod the L pull-ups sucked!
I think one set of 3? The rest singles and doubles and some of those were pretty dodgy.

L-pullups, double unders, GHD situps, back extensions 070813

Puppies:
10-10-10-10 rep rounds of:
h-Pull-ups - What L pull-ups look like when your hamstrings are too tight to straighten your legs out
Double unders - LauraR style. Got a few doubles in there though, uhh, that's two double-unders without stopping.
Swiss ball Sit-ups
Swiss ball Back Extensions

21:21

L-pullups were done with a supinated grip and even then dropped to being singles for the last set.
I'm not going to look back on this one fondly, but I'm at a conference for 3 days and getting home late after sitting listening to lectures all day, so it was good to get off my butt and do something.