am - EQa1/BASa1
A1. back body line drill - 2 x 20 sec
A2. active pigeon stretch - 2 x 5 each side
B1. front body line drill - 2 x 20 sec
B2. one leg GM - 2 x 5 each side
C1. HS body line wall drill - 3 x 15 sec
C2. shinbox hip raise - 3 x 5 each side
D1. frog stand hold - 3 x 15 sec
D2. weighted tri lat stretch - 3 x 20 sec
E1. ring chin / 31x1 - 3, 3, 3, 3, 3, 3, 3
E2. elevated DFD pushup / 30x1 - 3, 3, 3, 3, 3, 3, 3
I'm gunna move to a harder chin up variation, but stick with the same HSPU progression for another session before maybe moving to ecc HSPU.
F1. seated db ext rot / 4020 - 5# x 5 x 6
Time to up the weight.
G1. wrist conditioning
pm - BASb2
A1. ring series - 3 times through
The ring series that I will be working on for a while is: 1 muscle up, the 1 forward roll, then a 3 sec L sit, then a 3 sec tuck shoulder stand, back to a 3 sec L sit, then 3 dips, 1 eccentric MU to inverted hang, then a 3 sec back lever, pull to 3 sec front lever. This kills my grip.
B1. incline rope climb - 5 x 3 trips
B2. up/down lizard crawl - 5 x ~30 ft
Fun stuff. Rope climbing is really hard on my grip right now, and the lizard crawl feels very awkward right now.
C1. cuban rotation - 10# x 4 x 10
Used two 5# dbs for this, while holding a pvc pipe to mimic a barbell.