A1 – Tucked front lever on bar x 15-20 sec, rest 1 min
15 sec set 4 and 5 breakdown came about 14sec
A2 – Tucked L-sit from straight arm ring support x 15 sec into hollow body ring support ALAP, rest 2 min x 5 sets (same)
15sec + 10sec – this was great as I feel this hit on a major positional weakness and could feel the shoulder working hard to stabilize
B – Lean away pullups on rings @ 41X1 tempo x 4-5, rest 2 min x 5 sets
4 across – my hollow position wasn’t as strong on the rings as the bar, however, i did feel that it got better as the sets moved along
C – Feet on floor ring MU turnover only x 12-15 reps + 20 sec static hold in bottom of dip after last turnover, rest 2 min x 4 sets
This was much harder than I anticipated – hold was unable to fight for 20 sec unbroken so I went for 10 & 10
+
Every 8 min x 4 sets
AB 42 cals
6 dbl DB devil press @ 50/hand
12 dbl DB front rack squats
48 DU’s
4:46-4:29-4:49-6:02
42 bike cals went about 2:27-2:44-3:00-3:27
Even though I slowed down on the bike in round 3 I still worked on maintaining consistent movement on the devil press. The db front squats were tough, not the movement as a whole but my arms were tired and being forced to hold them in position and not wanting to burn through the squats too fast but not going too long to burn the shoulders arms from having to hang on to the db’s too too long.
+
Heels elevated rig/ring assisted sissy squats x 3-4/side (go slow, try to get good length through hip flexor/RF)
done
Knees bent GHD hip extensions x 8-10, rest as needed x 3 sets
done