So the following is still a deloaded phase of 90-95%.
Warm Up (5 mins)
Main (35 mins)
1. Rowing 1x500m 00:01:30
2. Pistols (8x36kg, 8x36kg, 8x36kg)
3a. Wall Walk/BackBridge (2, 2, 2)
3b. Cuts (1x20s, 1x20s, 1x20s)
The rowing was pretty aggressive on a resistance of 10. I could get it under 00:01:30 with a bit of a push in the last 200m. I can see myself undertaking another O'Neill Test soon.
I had to adjust the support weight and offset with dumbells to achieve the target load. I made sure of 3 minutes rest between pistols (another compromise against my earlier 'paleo' leanings - still there is no paleo guide).
I finished with some handstand work outdoors. I have taken to straddle-handstand as I can hold this for some time - even with tired arms.
Cracking stuff and ready to give it berries next week. Heck, even Friday's workout should be a good one if I feel this psyched for it.