On paper this looked like a normal challenging day, but holy cow this session turned out to be super challenging all the way through, loved it but i feel like it punched me straight in the gut.
A1 – Tucked front lever x 20 sec, rest 90 secFirst set felt great, almost even easy, so the following sets, I would adjust to the hardest angle, which I’m assuming was closer to the proper body alignment
A2 – Single leg GHD hip extensions x 4-5/side, rest 90 sec x 4 sets
Surprisingly enough my left leg felt harder than my right which is normally my stronger leg.
B1 – False grip ring to chest hold with foot support x 15-20 sec (elevate feet in front of you at an angle that challenges but aids enough to get good tension), rest 90 sec
15/16 sec across
B2 – Ring pushups @ 22X2 AMRAP(-1), directly into FLR in external rotation x 20-30 sec, rest 90 sec x 4
10-9-8-9 and 2o seconds on FLR where it felt like my chest was going to explode
C1 – Batwing row x 6-8, rest 90 sec (2-3 sec squeeze at top of each)
30 x 8 across focusing on not losing any scapular retraction as I got tired in the later reps
C2 – Feet slide in and outs from support on externally rotated parallettes x 2-3 controlled reps, rest 90 sec x 3
The parallettes I used were pretty tall, and did not feel much from the slides, so I went to a piked up position and felt much more tension and good hollow body control.
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AB 10 sec @ 400 watts
AB 10 sec @ 600 watts
AB 10 sec @ 1000+ watts
rest 30 sec x 4
rest 4 min x 4 sets
First 2 sets hit all the numbers that were prescribed. Set 3, was a grind and my legs felt like the limiting factor for the 1000 watts piece. I was in the upper 9’s but just couldn’t get over that barrier. Set 4, knowing it was the last set I dug deeper, but still couldn’t make it happen, this time even the 400 watts was hard after the 30 sec recovery, 600+ watts was fine, and for the 1000, I even got out of the seat trying to push for that.
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AB slow spin 10 min