Speed Military Press
24/3 x 10 L
24/3 x 10 R
Did not have the 28kg at studio today but no problem cause speed is the name of the game and with the 24 it works just fine. Good strong pause, and really in the groove with the shove. Pleased with this
Time frame still the same, 30 seconds to work and rest, starting on the 12 & 6
Pull-up: chest to bar kip
10 x 4
Starting to incorporate/practice this. First and second set were the best, continious kip and about 15-17 sec sets. The last 2 sets were good, but lost rhythm on 7 and had to restart, never left bar just lost rhythm. I have a rather terrible kip, more like a frog. These are deceptive and I only allowed a 30 second rest between sets. Speed was the name of the game and conditioning/practice. I will add sets and may drop reps/set to allow volume to increase. I will play with rest but technique is crucial at this point and should take precedent.
Muscle up practice, rings
3 x 5
Well you got to start some place. From a lying back position, feet under shoulders for first 2 sets, then last 3 sets legs at 90 degree angle with upper body parallel to floor (more advanced). All in all good,more ally working transition as this is key. I can dip and pull-up with ease but transition is the tricky part as of now, this will change but I must practice.
Tabata superset of Handstand push up and toes 2 bar
8 reps of each for 4 rounds, 20 sec work, 10 sec rest, strict and no kipping.
Tough but doable, need to add sets and get to 10 reps for 8 rounds of each. May have to kip the T2B as they otherwise are slower with such a long range of movement
1000 meters in 4:10. Just building conditioning and starting slow.
Great overall day! Lots of good work and practice. I love the gymnastics and it works lats, tris, bis, shoulders, pecs and core, all of which will help with the press.