This is a deload week for the Foundation and Handstand programs, so everything drops to 1/2 volume; it’s also my last encounter with my nemesis, the first progression for the Hollow Body Press, incline pushups… 75 reps in a 3-4 minute window was not doing it for me.
20 minutes soft-tissue work: scapula, traps, rear delts, pecs
5 minutes double lacrosse ball T-spine mobilization
Squat work (mostly weighted), hip mobility
3×10 weighted pancake good morning (30 lbs.)
F7 (no squats)
QDR practice in between
100 reps w/ Trainer gripper, sets of 5
QDR is starting to feel pretty good, I played around with extending my legs out for a bit, and did some 10s tuck holds as well.