This Monday workout is climbing specific - but seems to be mutating. I am not yet in a position to assess how my finger strength is coming on in real terms, but broad strength seems to be improving - particularly with the muscle ups.
I have decided to vary the exercises quite a bit and put the hunt back in to my training. Each 'group' should take around five minutes (apart from the Kill Carry which adds five minutes on its own):
Warm Up (5 mins)
Main (25* mins)
1a) Sprint (The Chase - 15s)
1b) Ring Splits (5)
1c) Five L-Sit Muscle Ups to Basic Ring Routine to Lever
1d) Laddering (Medium)
2a) Pistols (three per leg - The Fight)
2b) Ring Splits (5)
2c) Four L-Sit Muscle Ups to Basic Ring Routine to Lever
2d) Laddering (Medium)
3a) Kill Carry* (5 minutes of walking with a shouldered punch bag - 35kg)
3b) Ring Cuts (5 per leg)
3c) Two laps of L-Sit Rope Climbing
3d) Laddering (Hard)
I finished of with some intense one and two armed deadhanging for around 5-10 minutes (until technique faltered). I am liking the variation and letting instinct lead me more in each workout.
Note to self; I need to make sure I give more and not let the session extend much more towards 30 minutes.
The kill carry felt like a bit of a rest, and heading back to the garage for that last set I was heavily 'stoked' to pull hard!