Workout 18.2.2011

I’m really digging the 30s/30s on-off intervals that Yusuf Clack suggested and putting them into my workout more often. They’re a nice way to keep rotating between either exercises in a circuit fashion.

Warmup: Yoga, Sun Salutations

It’s good to get yoga back into my routine, I definitely feel that without it I’d break, a mix of strengthening, lengthening and stretch.

Main: 3xAMRAP at 30s on, 30s off

• Handstand Pushups: 8/6/8
• Pistols ES w/ 8kg KB: 11 & 10/9 & 8/8 & 8
• Weighted Pullups @ 8kg: 10/10/8
• Ring Dips: 10/8/6

Overall decent: pistols on my right side are weaker than my left have to focus on keeping foot in line with knee more; haven’t worked with weighted pullups much so this was a fun twist, hopefully I see gains to make my muscle-ups easier; still weak on the ring dips, should maybe add weight and work on strength gain here in 5x3 sets.

Statics: 30s on, 30s off

• Inverted Hang
• Front Lever (adv. tuck)
• Back Lever (adv. tuck)
• Press

Figured I’d throw a few static holds in at the very end just to see. I really focused on engaging my shoulder girdle and back and hollowing my front. It seemed to make a decent amount of difference especially on the front lever; I should really focus on using those muscles more and visualizing them instead of focusing on my hands pressing into the rings.