The aim was four sets of the main sequence (2a-2f):
Warm Up (5 mins)
Main (20 mins)
1a) 15s Sprint to Fig Eights (2x30s, one minute rest between each set)
2a) HSPU (3, 3, 2, 2)
2b) Alternative Leg Pistol (3, 3, 2, 2)
2c) Tuck Planche (4x5s)
2d) Tuck Lever (4x5s)
2e) Alternate One Arm Lock-Off to Lower (3, 3, 2, 2)
2f) Wall Walks (4x3)
All pistols were free and unassisted - which is a bit of progress. Reckon I could have done an extra one on the last set. The negative phase of the exercise was under good control as well.
The HSPUs felt a tad awkward and I was using my heels against the pillar for some assistance, but largely my arms were doing the work and feeling stronger.
This variety and intensity that I am using seems to be really giving me good gains. I intend (!), to post about why I chose to perform sets and reps the way I do - at some point in the future. It certainly beats three sets of ten for gains!