Today’s Training

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.)
Shoulder pre-hab
F7 (no squats)

More squatting
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.


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