Just got over the flu a few days ago. Been spending the past few of those days doing some static holds and have progressed my overhead pushups up onto a wall.
Anyways, todays workout was hard and it was only a squat for the strength portion besides the ring work.
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
185 x 5 x 3
Ring dips 2 x 8 all I could do
Ring pullups 3 x 10
Ring pushups 3 x 10
60 second tuck planche on rings ( took me 3 sets at 20 sec each)
I feel like I lost all of my strength. I was squating 230 just a couple weeks ago with no problem then I got sick and it really killed everything I worked on. 185 just felt too heavy today. It may be just my diet and rest hasn't caught up lately but I have lost weight.
I figured my strength gains would take a hit from being sick but I didn't think it would be that much. So it's a bit depressing. Anyways, im still working on a program to better integrate some gymnastics work with oly lifting.