I am still trying to balance out and adjust my training in the face of the demands of Lau Gar. Short and hard is the training mantra of the moment - oh, and listening to my body. But the Lau Gar session comes AFTER this workout - so tonight could be interesting!
The aim is three passes through 1a-1c and then three sets of 2a-2c. Reps are not absolute - but best not go much above them. Move slower on the negative phase to ensure you tire before hitting the target - except for the MUs where you should aim for 5-8 reps on each set.
Warm Up (5 mins)
Main (20 mins)
1a) Sprint (10s, 10s)/Pistols* (6 per leg)
1b) L-Sit Muscle Ups to Basic Ring Routine to Tuck Lever (3MUs, 3MUs, 3MUs)
1c) Fingerboard Laddering
2a) Ring Cuts to Splits Combination (6, 6, 6)
2b) Tuck Planche (6s, 6s, 5s)
2c) Deadhang Repeaters (3a:7r:120s on small rungs)
*Notice the move from sprints for two sets to pistols on the final set
It was a cold, wet night so the prospect of completing a workout was not that appealing. But after the first sprint I felt like it was 'game-on!". At the risk of repeating myself, for me there is no better statement of intent to your body than a sprint ("un-corking the champagne")!