Workout:
A. HS rebalancing drills - 20 min (practice rolling out, head stands,
frog stands as well during this time)
Done
B1. Negative dips @41a2; accumulate 10 reps x5; rest 1 min
10x5
B2. Negative wide grip pull ups @41a2; 2.2.2x5; rest 30 sec/rest 2 min
2.2.2 x 5
C1. Ring push ups @31x3; 6 reps + 20 sec support hold in ext rotation
x4; rest 2 min (doesn't need to be unbroken)
3,3 + 20 x 4
C2. False grip ring rows; 10 reps x4; rest 2 min
10 unbroken x 4
D. Swing development tech work - 10 min
Done
+
5 sets @100% effort:
10 burpees
assault/airdyne bike 20 seconsd
rest 3 min bw sets
Done
For some reason I sucked at handstands today. Practicing rolling out was fine though...a little bit of a roll and flop...not quite how I remember it going as a kid, lol. Head stands went well. Dips felt good until the 5th round, they were hard by then and I broke them into 3's. Eccentric pull-ups were all good. The ring push ups were tough after the dips. I had to do 3 and 3 with the hold. The hold is challenging. False grip ring rows felt great. Swing work was okay...I think I need to try some specific drills because I do little swings and big swings on rings and bar and kinda feel like I'm not super focused on what I should be working on....? Burpees and bike felt fine, plenty of rest. Thanks!
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