Handstand Push Up
Frog Stand: 13 sec, 49 sec
Wall Handstand: 37 sec, 56 sec, 1 min 37 sec
Bridge
Table Lift: 5, 10, 10, 50
Rear Plank Lift: 15
Leg Raise
Flat Straight: 5, 10, 10, 22
Rocca Scapular Circle
Backward: 50
Forward: 50
Cuban Rotation 2x5kg: 12, 12, 8
RPE: 5
Comments
1. Handstand hold would be worked up to 3 minutes and beyond. Build a wider base to go higher.
2. My strategy to tackle the high number of reps without taking too much recovery time would be:
Warm up set: 25%RM
Working set #1: 50%RM
Working set #2: 75%RM
Working set #3: as many as possible minus 1-2 reps (becomes the new RM for next session)
3. But if it is a new progression, i'll attempt 5 reps for warm up and 10 reps for sets #1 and #2.
4. Got too enthusiastic for the Cuban Rotation. Huge increase in strength from 8 (previous session) to 12 reps. But next time it would also follow the protocol for the main exercises.
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