A1 – Tucked front lever x 30 sec, rest 90 secBig fight today, was right around 28/29 seconds for 2 out of the 5
A2 – Circling GHD hip extensions x 6 (3/direction), rest 90 sec x 5
Felt the best today with these, almost over exaggerated to feel it
B1 – False grip ring row x 4-5 into False grip ring to chest hold with foot support x 15 sec, rest 90 sec
Solid here on hold
B2 – Ring dips @ 22X2 x 8 (break only if needed) directly into support hold in external rotation x 10 sec, rest 90 sec x 5
8 with no breaks, felt like my external rotation position got better
C1 – Batwing row x 4-6 with 1 sec squeeze at top + DB reverse flys x 4-6, rest 90 sec
C2 – Planche lean walk in and out x 2-3 controlled reps, rest 90 sec x 5
+
AB 8-10 sec @ 1200+, rest 2:30 min x 6-8
6 sets all at around 1272, first set was around 1342