SAS

Time: 70:00 (-4:00) Good pace. Progressed on a few exercises so TUT was a bit shorter, thus the faster time. 

Weight: 183

Calories between 2000-2300. Energy still feels good. 

0:00 - 7:30

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 

9:30 - 19:20
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s 

12s 
10s
10s

9s

9s 

New exercise, all times are new benchmarks 

20:00 - 30:00

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

L/R 11s/10s (+1/=)incredible cramps in forearm. Wow  

L/R 11s/10s (+1s/+=)

L/R 10s/10s (=/=)

31:00 - 36:00

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

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

3r -1

4r +1

Advanced crow finisher on ground BW x 15s x 2

37:00 - 51:00

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

10 sec (black band) lean forward with strong shoulders =
8sec (black band) -2s
11sec (purple band) -1s
10sec (purple band)-2s
11sec (purple band) =

52:30 - 60:00

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
20s +4s/15s =

22 +2s/14s =shaky but strong

22s +2s/15s +1s

shaking like crazy at the end. Great set. 

62:00 - 70:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets. 

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