SAS

Time: 72:00 (+4:00) New benchmark. Added mobility between sets. 

0:00 - 10:00

Wrist conditioning routine 

Shoulder warm-up

Pull-aparts x 12 x 2 
Windmills x 10 each direction 
Dislocates x 10 

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

BW x 8

Scapula rotations x 10 

10:30 - 27:00
Parallette Advanced Crow/Superset with hamstring stretch (back leg elevated)

30s +5s
30s +4s
25s =

25s +2s

28s = Knees sliding down elbows. Good set. A few increases. 

28:00 - 36:15

Parallette Crow One Knee/Superset with thoracic stretch x 30s 

L/R 10s/9s (+4s/+2s)incredible cramps in forearm. Wow  

L/R 9s/8s (+1s/=s)

L/R 7s/6s (=/=)

37:00 - 40:30

V Swings (hold at top of both sides of movement)

4r after 4 there's no pause at either end of the swing 

4r

3r

41:30 - 57:00

Straight arm static holds (Parallettes and bands)/Superset prone groin stretches (5 pulses and 30 s hold on each side) 

9 sec (black band) lean forward with strong shoulders +1s
10 sec (black band) +1s
10 sec (purple band) +1s
10 sec (purple band) +2s feels strong
7 sec (purple band) = spent. Good set. 

58:00 - 66:00

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
15s +2s/9s =

15s +1s/14s =shaky but strong

17s +3s/12 +2

shaking like crazy at the end. Great set. 

67:00 - 72:00
Wall Handstands/Pancake stretch x 30s 
25s 
26s
30s strong protraction. Great sets. 

Notes: felt pretty strong. Get a little ache in my shoulders, so donft increase intensity too quickly.

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