BAS

Total time: 65:00

Warmup 0:00-17:00

Shoulder warm-ups with red band 
Pull-aparts x 10 x 2 
Windmills x 10 each direction 
Dislocates x 10 

Wrist conditioning routine 

T- presses DB 
25lb x 8 each side x 2 sets 

Pseudo-planche Pushups/Seated Rows 100lbs
6r / 12r 
6r / 12r
6r / 12r

15:00 - 34:00
Parallette presses (feet on stool)/Wall Arm Sliders 3/Superset pancakes 60s hold) 
BW x 8/60s 
BW x 7/60s tempting to shift weight to feet. 
BW x 6/60s keep pressure on triceps and shoulders. 
BW x 5/60Strong straight through. Tough set. 
BW x 6/60s strong set. Might have had another, but straight through. Last week was broken 

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Added one rep to every set, two on the last two. Strong today. Get to 10 before moving to next progression. 

35:00 - 47:00 
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side 

9 sec =
6 sec -3
8 sec -1
7 sec 
7 sec 
Little pulses at the end of the hold 2-3" Very strong today. Arms at 90, held very strong. Work on straightening legs in air. Shoulders protracted 

48:30 - 55:00
Inverted Rows on Rings 
(Feet on stool) 
8r

8r

6r

7r

5r

Headstand leg raises 
5r
5r
5r

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