Another great Winter's day with only thin cloud and much warmth in the shade. I managed to perform the first 10 minutes or so outside before having to retreat indoors to use the mats and the bars.
Warm Up (5mins)
1) Assisted Pistols (4x8)
2a) Frog Planche (4x15s)
2b) Cuts (30s)
3a) Headstand Lowers (4x4)
3b) Kneel Backs (4x30s)
4) Levers (4x15s)
I feel my progress in the planche has degraded so I am cutting back to the frog variation and am intent on consolidation. You may also notice that rather than mini circuits, again I have favoured focusing on exercises in isolation (with maybe a passive stretch in between sets). My rests are less than a minute at the moment.
It is tempting to always try to 'push on' when a particular load becomes easy, but this 'ease' should be treated as a form of recovery. Adaption takes time and you have to be careful not to outrun adaption. Optimally, you keep up with inate adaption.
Despite these changes, I will continue to enrich my workouts with one maximal strength and one dynamic strength workout a week.