The weather is still continuing to hover around zero degrees. The garage is cold to work in so I have increased the sprint activity as sprinting in gloves warms the hands up a treat.
Warm Up (5 mins)
Main (25 mins)
1) Street Sprints (6 x 10s x 50s rest)
2a) L-Sit Muscle Ups to Basic Ring Routine to Tuck Lever (5, 4, 3 MUs, 20s Lever)
3a) Ring Splits/Cuts (3x3 each way)
3b) Frog Planche (2x 20s)
3c) Deadhang Repeaters (2x 3a:7r:120s on small rungs)
The full set of sprints were performed as a discrete bit of training. Then I moved on to three sets (unless stated otherwise), of each of the following groups or exercises.
I had to keep the lever and planche down to 20s from an intended 30s hold as the shoulders quickly fatigued. Nothing wrong with a lighter session though.
The MU's were chracteristically brutal. I had to work for the last rep in each set....and THEN go in to the basic ring routine. Finishing on a lever really is a killer.