BAS

Time: 83:00 slower by 11:00 but added mobility between every set. This is the new benchmark.

0:00-11:30
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

12:30 - 26:00
Parallette presses (feet on stool)/Superset with hamstring stretch (back leg elevated)
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5 last one tough

Keep stress on shoulders and donft transfer weight to feet at top of rep. Very strong sets. Add reps or progression next week.

27:30 - 38:15
Bent Arm Planche Static Holds
Focus on keeping chest high/Superset with thoracic stretch x 30s
7 sec +1s
6 sec +1s
5 sec =
4 sec =
3 sec =

40:00 - 54:30
Bent arm press static holds (Parallettes and black band) Superset prone groin stretches -5 pulses and 30 s hold on each side)
10 sec +1
10 sec +2
8 sec +1s
8 sec +2
9 sec +4s
Little pulses at the end of the hold 2-3" Very strong today.

56:00 - 68:30
Bent arm presses
(Parallettes and purple band) Pancake stretches x 30s
4r +1
4r =
5r +2

69:30 - 78:30
Ring dips (hands turned outside on top of movement) Superset w/Inverted Rows on Rings
(Feet on stool) Then chest stretches
5r/7r =/+1
5r/8r =/=
5r/6r last few reps tough

79:30 - 83:00
Wall Handstands
20s
20s
20s

Notes: felt pretty strong today