A1 – Tucked front lever x 25 sec, rest 90 sec25 seconds felt like an eternity
A2 – Single leg GHD hip extensions x 6/side, rest 90 sec x 4 sets
these felt much better this week
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
B2 – Ring pushups @ 22X2 AMRAP(-1), directly into FLR in external rotation x 20-30 sec, rest 90 sec x 5
12-11-11-10-9
The FLR on these SUCK!!!!!!
C1 – Batwing row x 6-8, rest 90 sec (2-3 sec squeeze at top of each)
30 x 8, 40 x 8 x 3
C2 – Feet slide in and outs from support on externally rotated parallettes x 2-3 controlled reps, rest 90 sec x 4
along with external rotation tried to push my shoulders as far forward of my hands as I comfortably could.
+
AB 12 sec @ 1000+, slow spin 1:48 x 5
rest 3-5 min x 3 sets
set a goal for myself to be 1100+
only went under 1100 watts twice, once was I was sandbagging and another I had a mental lapse.