Friday July 14th morning

Awesome Friday Morning today!!

Hit some strong Isometric work for the Neck.

Got in some nice Joint Mobility and Flexibility work.

Hit some good Vacuum practice.

Hit 3 sets of 8 for Rings Iron Cross Pumps

Then 3 sets of 3 for Rings Forward Rolls

Then 3 sets of 8 for Rings Archer Pull-ups

Moved onto 3 sets of 5 for Rings Explosive Pull-ups.

3 sets of 5 for Rings Muscle-ups

3 sets of 6 for Ice Cream Makers.

3 sets of 3 for Kip to Top Support

3 sets of Rings L-sit to Bent-arm Lever to L-sit

3 sets of Rings Figure-4 Front Lever Holds

3 sets of Rings Straddle Back Lever Hold

3 sets of Rings Bent-arm Lever Holds

3 sets of Rings L-sit Holds

3 sets of Rings Tucked Planche Holds

 3 sets of Rings Shoulder Stand Holds

3 sets of Rings Handstand Holds

3 sets of 8 for Rings Planche Push-up Variations.

Finished up with 3 sets of 5 for Rings Handstand Push-ups concentrating on taking them much deeper.

Awesome stuff!!


Here's some pics and vids:




Archer Pull-ups:

 

 

 

 

 

Rings Forward Rolls: Video:  https://youtu.be/V8f_Sr5W0Y4

 

 

 

Rings L-sit to Bent-arm Lever:  Video:   https://youtu.be/cu9q9M2iA00

Rings Front Lever to Back Lever:  Video:  https://youtu.be/FStNqYrAMzk

Shoulder Stand:

Handstand: