Sleep: sporadic (from yesterday) but good
Diet: great
Stress: great
Took this workout at a slow pace. I spent the rest intervals drilling holes in some steel tubing. Lots of holes.
Evening Workout - 2.5hrs:
Warm-up:
- 2 cups coffee.
Strength:
Ring Supports:
- 5x(max)
- timed one of them to 61 seconds
- could be more stringent on the RTO
Rings PPPU:
- 5x5, last rep eccentric
- first two sets focused on depth
- last three sets focused on keeping the hands back and leaning forward, but only going to level depth on the first four reps
Cross Pull-outs:
- 5x(3-6)
- in an L, with a block underneath the belly of the calf muscle
Front Lever:
- 3x2 one-leg tucked attempts, lowering and holding from inverted hang
- 1x1 straddle attempt
Conditioning:
Manna Progressions:
- 6x(max), as before
- interspersed with p-bar handstands
Calisthenics Circuit:
- a quick loop of push-ups, band curls, hollow rock circles, and band rows
- did this until I broke a decent sweat
- a few minutes at RPE 6 or so
