A – Ring trace transitions x 4-5 controlled reps (with feet on ground) into bottom of dip support hold ALAP, rest 3 min x 3 setsThese were a lot harder than I expected
B – Top to top DB alternating OH press x 16 reps (8/side), rest 2 min x 4
40-45-50 x 2, I used to love these when we did them frequently. I felt more in control of good thoracic position, it wanted to overextend, good fight to not let that happen, this was the only reason going up 5 more pounds would’ve been hard.
C1 – Banded reverse flys x 10, rest 30 sec
Done
C2 – Planche lean on rings with active protraction and hollow 15-20 sec, rest 90 sec x 3
Done
+
AMRAP 12 min
6 burpee box jumps to 24in
12 C2B pullups
36 DU
6 + 3
Had a horrible double under day, broke on every single set. Even clipped the box with my shin, just a bruise, no cut, on a bright note I did do all C2B’s unbroken.
Took this at a sustainable pace, had to share pull up bar space and work around athletes re-doing 17.3 so I was curtious.
+
AB 12 sec progressive intensity, last 4-6 sec are HARD, slow spin 1:18 x 8
Tried to hit 1100+ every set, if I went 4 seconds I wasn’t able to get the output that high, so for 6 out of the 8 at 6 seconds to get the wattage there.