Fairly tired and low motivation today due to a poor night sleep,
A1 – Tucked front lever x 30 sec, rest 90 sec
30 seconds today felt much better than 25 last week
A2 – Circling GHD hip extensions x 6 (3/direction), rest 90 sec x 4
felt better with these today as well
B1 – False grip ring row x 3-4 into False grip ring to chest hold with foot support x 12-15 sec, rest 90 sec
pretty much 4 and 12 each time
B2 – Ring dips @ 22X2 AMRAP(-1), directly into support hold in external rotation x 10 sec, rest 90 sec x 5
6-8-7-8-6 used shorter straps from set 2 on
C1 – Batwing row x 3-4 with 1 sec squeeze at top + DB reverse flys x 5-6, rest 90 sec
20’s with 5 on the flys with good control
C2 – Planche lean walk in and out x 2-3 controlled reps, rest 90 sec x 4
got froggy and wanted to try one from a tucked position. Probably should’ve tried on the first attempt va the last, so I came close to eating it lol
+
AB 15 sec @ 1000+, slow spin 1:45 x 5
rest 3-5 min x 3 sets
much harder today to get above 1100, but all sets were completed as prescribed