Sleep: 9hrs overnight + 3hrs evening nap
Diet: great
Stress: great
Finally got some solid sleep overnight. Added more during the day. Started my workout late due to overnapping - just finished a moment ago, and it's past 2am. It went kind of slow because of some work I was doing on the computer during the rest breaks.
Late Night Workout - 3hrs:
Warm-up:
- band and stuff
Strength:
Ring Supports:
- 5x(max), full RTO
- ~30-40s a pop
Rings PPPU:
- 5x5
- first four reps with good RTO, lean forward, and only until horizontal
- last rep to horizontal with a pause, then eccentric all the way down
Cross Pull-outs:
- 5x3, with a block placed at the belly of the calf muscle
Wall HSPU:
- 4x4, last rep eccentric, all reps head-to-floor
Flat Tuck Front Lever:
- 4x(max) on pull-up bar
Straddle Manna Progression:
- 8x(max), on p-bars
- need to start lowering out of it slowly, but this move is stressful on the elbows
