SAS

Time: 73:00 (-7:00) 

Weight: 183

Calories between 2000-2300. Energy still feels good. 

0:00 - 6:30

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 

7:30 - 26:00
High Frog (lags outside elbows, hips high, back flat)/Pancake stretch x 30s 

20s =
20s =

5s Legs off arms, hips in air

5s Legs in air. Tough last sec or two. Lean forward

4s Legs in air. Starting coming down after 4. Good lean. 

3s Good place to stop. 
21s =

20s -1s

Up on every set. Hips high. Try to lift legs off elbows

27:00 - 31:30

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

L/R 6s/5s (-4/-5)incredible cramps in forearm. Wow  

L/R 9s/9s (+1/+2 ) Didn't do

L/R 8s/6s (-3/-4) Didn't do. Cramps killing in the forearm. 

Dropped in time, but leg was more fully extended behind me and lean forward was increased. Great sets. 

32:00 - 38:30

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

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

4r +1

3r -1

Advanced crow finisher on ground BW x 15s x 2

40:00 - 57:00

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

7sec (black band) lean forward with strong shoulders -2s hips falling
7sec (black band) -2 s good quality set. Hips high, good forward lean
11sec (purple band) = same as above 
10sec (purple band) = same 
11sec (purple band) =

Good sets. Increased on all. 

57:30 - 65:00

Ring holds (hands turned outside on top of movement)/Superset Levers on Rings (feet pointed at nearest edge of vent)
22s +2s/15s =

25s +3s/14s =shaky but strong

25s +3s/13s -2s

shaking like crazy at the end. Great set. 

66:00 - 73:00
Wall Handstands/Superset with hamstring stretch (back leg elevated)
30s
30s
30s strong protraction. Great sets. 

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