4/4 -- 6 + 1 + 1
8 sets of manna press attempts. 1-3 reps per set. I can consistently push up to ~45 past. I got very close to 60 past, but couldn't hold it.
I also started working some speed pushes (accelerated) near the end, and they seemed to help a lot for developing the triceps/posterior shoulder power to push my hips forward more.
So I think what I am looking at is a combination of 50-60% work on pushing from the ground, 25% work on speed pushing to develop power to the position, and maybe another 15-25% supplemental work with high holds and assisted pushing the hips fowards. I think this translates into about 3-4 sets of pushing, 1-2 sets of speed pushing, and 1-2 sets of high holding/hips assistance pushing.
Of course, german hangs/shoulder mobility work is a must.
Manna is my primary goal within the next few months. Since I am still recovering from low work capacity cross work is second, and maltese is third. I also want to get out and sprint and DL some more, but we'll have to wait and see how the recovery goes first.
If I decide to do Gymkana again (during PT school) I am planning to have butterfly cross, a resolidified rings straddle planche, and manna by this time next year. One arm handstand solid is primary focus for skill work. I am also going to aim for maltese, but with my long arms and current strength it would be a bonus as well.
If I can solidify the manna, I can just maintain it which would be a HUGE burden lifted off my training. Then I would be free to focus on one arm HS, buttefly cross, and maltese which would make life a lot easier.
Secondly, am running low on phosphatidylserine, and it has done very well for my recovery so far. Still not where I need to be at though. As you may or may not have known I've been looking for some cheaper sources, so I ordered some more from puritan's pride (via this thread: http://www.performancemenu.com/forum...ead.php?t=4431
It's significantly cheaper so I'll let you guys know how it turns out. When I have the time I am going to write up an article on this stuff. I think it should be the next thing coming out on EMI.. if not some stuff dealing with about 3-4 other works in progress I have on injuries, overtraining, etc. We'll see.