A – Ring MU beat swings x 8 sec + 2 ring MU + 4 strict dips after second rep – new complex every 2 min x 6-8
8 sets – these felt really good today, and then I started videoing and felt like I was trying a little too hard on the kip swing for the video. Also warmed up on the ring thing and I do felt it helped out a ton especially on the first 2-3 sets. I do have some video if you want to see let me know and I can send it over or embed it in the post for you to see.
B – Tucked planche lean on parallettes with band assist as needed, 12-18 sec hold, new set every 2 min x 4
Did 4 on the ring thing and it felt pretty good, but I wanted to do some band assisted work and it was much harder to hold the 12-18 seconds, and with the ring thing I had to create a little more tension/compression. I do think both blended well with each other. Did 2 sets on the parallets
C – Empty bar banded strict press – 5 sets of 10 unbroken reps with 1 sec pause at top of each
good stuff here, first 2 sets rested 2 min bt sets then went to 2:30
D – Wtd ring lean away pullups with slow negative x 2-3, rest 2 min x 4
4 sets – 2 reps @ 20
E – Straddle seated single leg pike lifts up and over a yoga block or KB x 12/side (1 rep = over and back), 3 sets/side, rest as needed
First set I cramped up a little but that wasn’t a problem after that first set. This was really good to as that position challenged my QL on the right side and felt very effective for getting some good blood flow in there.