A1 – Tucked front lever on bar x 15-20 sec, rest 1 min
20-16-16-15 and fight for 15 the last 2 sets
A2 – Tucked L-sit from straight arm ring support x 15 sec into hollow body ring support ALAP, rest 2 min x 6 sets (same)
12 sec (up 2 from last week)
B – Lean away pullups on rings @ 41X1 tempo x 4-5, rest 2 min x 6 sets
4 across
C – Feet on floor ring MU turnover only x 15-18 reps + 24 (12+12 this week) static hold in bottom of dip after last turnover, rest 2 min x 4 sets
Felt much stronger in the bottom static hold
+
Every 8 min x 4 sets
AB 45 cals
10 dbl DB box step overs
5 dbl DB devil presses
60 DU’s
4:41-5:05-5:30-6:11
Drop off was on the bike. On set 3 I tried setting the db’s down on the box at rep 6 or 7, to regrip and give myself a hopeful chance at quciker in and out of the devils press. I also took a 15-20 sec break after devils press as I went unbroken with my dubz on set 3, I broke several times on the previous 2 rounds. Set 4 I only broke once, with a similar strategy. This was horrbile and do not know why you don’t like me.
+
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 4 sets
Done @ 8