Total Time: 50:00 (didn't do jump dips)
0:00- 10:00
Warm-upPull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10
Wrist conditioning routine
T- presses DB
35 lb x 8 each side x 2 sets
Windmills x 10 each direction
Dislocates x 10
Wrist conditioning routine
T- presses DB
35 lb x 8 each side x 2 sets
11:00 -
Tuck to tuck shoulder stand/superset with Pancake stretch @ 60 sec
BW x 3
BW x 3
BW x 3
Black band used for now. Tricky movement. Just play with it for now, don't worry too much about reps. Not extending hips yet. Try pushing them a bit more next week.
Dip/Chest archer stretch
BW x
BW x
BW x
Just played today. Getting used to it. Amazing how much strength I've lost on the rings. And shoulders don't feel awesome. Ease in.
Inverted Push-up
BW x 6
BW x 6
BW x 6
Keep shoulders pressed towards floor. Wrists neutral, elbows close to body. Push with butt up. Really tough.
Ring Push-ups
BW x 6
BW x 6
BW x 5
Turn rings out at top. Elbows in tight. Strong. Felt a little shaky.
Jump to Dip - didn't do today
BW x 8
BW x 8
BW x 8
Rings at nip level. Start in false grip. Pull rings in quickly getting shoulders over hands then press
L-sit Hold
BW x 6s holy crap. Legs together and straight out.
BW x 7s
BW x 7s
Press shoulders down
Cool down
Lounge chair - 60s
Cat stretch
Wrist stretch
L- arm stretch
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