BAS

Time: 71:00 faster by 12:00 with mobility between every set. This is the new benchmark.

0:00-9:00
Wrist conditioning routine

Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10

Ring shoulder Cubans (sit-ups from prone to wide shoulders)

Scapula rotations x 10

9:30 - 25:00
Parallette presses (feet on stool)/Superset with hamstring stretch (back leg elevated)
BW x 5/20s per leg
BW x 5/25s per leg
BW x 5/30s per leg
BW x 5/30s per leg
BW x 5/30s per leg

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.

25:30 - 33:00
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
8 sec =
7 sec =
6 sec -1
6 sec +2
5 sec +1

Felt weak on this exercise today. Mostly in abs. Possibly from my leg workout.

34:30 - 48:00
Bent arm press static holds (Parallettes and black band) Pancake stretches x 30s
Try to get all sets to 10s
10 sec =
11sec =
10 sec =
10 sec +1s
9 sec
Little pulses at the end of the hold 2-3" Very strong today.

49:00 - 52:30
Bent arm presses
(Parallettes and purple band) Superset prone groin stretches -5 pulses and 30 s hold on each side)
5r +1
5r slow and strong. Lock out w full protracted shoulders
4r

54:30 - 62:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
5r/8r =/+1
12r/8r =/= changed from hanging rings to feet elevated. Feels better on shoulder for now. Get the reps high and strong and we'll get back to ring dips
12r/6r last few reps tough

64:00 - 71:00
Wall Handstands
25s
35s 20/15
30s

Notes: felt pretty strong today

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