10 min easy bike, full inhale/exhale with each breath+
15 min, steady effort
Flat tuck front lever from rings x 10-12 sec
Parallette L-sit with depressed scaps and external rotation x 15-18 sec
Pistol practice (work some counterweight airborne lunges and some deck squats to single leg)
Last were super sore so front tuck was tough but good.
L-sit was a bitch today
Actually got about 6 reps in of double 35 kb pistols when playing around with all the different variations
+
5 min easy row, 2 breaths/stroke
Done
+
15 min, steady effort
Sumo deadlifts x 4-5 at steady tempo
Wall assisted shoulder stand rebalancing on parallettes x 10-15 sec
1-arm DB squat snatch skill work (do some power into squat, then progress into catching at full depth)
Shoulder rebalancing – al the paralletes weren’t high enough to create a ton of head space but it actually worked it to benefit for holds. Could go to a head balance as well and push off and keep feet off wall as well. Found a ton of value in it and I loved it.
Snatch was solid but not amazing until my hips and ankles loosened up
+
6 sets @ 80-85%
30 sec bike, rest 30 sec
30 sec row, rest 30 sec
30 sec bike, rest 30 sec
30 sec burpees, rest 30 sec
Bike was old schwinn so my measurements was RPM’s, kept them above 66/67
Row was b/t 1:40-1:44
Burpee were 10-10-10-11-10-10