A – MU beat swing practice – self directedused in extended warm up along with handstand holds and walks.
B – MU clusters – 4.4.2 x 3, rest 30 sec/3 min
felt really efficient today until 3rd set. Missed the second 4 in the last set, completely due to poor hand position through my transition coming out of rep 3. Tried to fight through it but just couldn’t make it happen. So to make it right I did 3 on the last cluster
C1 – DB batwing row x 6/side (opposite arm remains flexed), rest 90 sec
40-45 x 2-50
Might have been able to do more but the hold with the left was getting sketchy
C2 – Close grip bench press x 12, rest 90 sec x 4
125-135-145-155
D – Ring dips @ 22X2 tempo x 6-8 + 15 sec ring support hold, rest 3 min x 4
holy shit I did not expect the hold to be so hard.
8 on set 1 and 15 seconds was not pretty.
7 x 1, 6 x 2
E – Bike 1500m @ same pace as last week, start a set every 4 min x 5
done