SAS

Time: 68:00 (-8:00)

Wrist conditioning routine 

Shoulder warm-up

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

Scapula rotations x 10 

Parallette Advanced Crow 

25s =
26s +6s
25s +7s

22s =

28s +3s still plenty of strength. Knees sliding down elbows. Good set. 

Parallette Crow One Knee

L/R 6s/7s (+1s/+1s)incredible cramps in forearm. Wow  

L/R 8s/8s (+2s/+1s)

L/R 7s/6s (+2s/+1s)

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

Straight arm static holds (Parallettes and bands) 

8 sec (black band) lean forward with strong shoulders =
9 sec (black band) +2s
9 sec (purple band) +1s
8 sec (purple band) +1s
7 sec (purple band) +1s

Ring holds (hands turned outside on top of movement) 
13s +2s

14s +2s

14s +2s shaking like crazy at the end. Great set. 

Levers on Rings/Supersetted w/Wall Handstands 
9s/30s fell twice trying not to use wall -3s/=
14s/30s +1s/=
10s/30s =/30s

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

Sent from my iPhone