Warm Up (5 mins)
Main (40 mins)
1. RLL (6, 6, 6)
2. DB Press/HSPU (6x14kg, 4x18kg, 2x20kg, 1xBW, 1xBW, 1xBW, 1xBW, 1xBW)
3. Pillar Jump (6, 6, 6)
4a. (Assisted) One Arm Chins (4x55, 2x60, 1x70, 1x70, 1x70, 1x70, 1x70)
4b. Squat (6x20kg, 4x40kg, 2x60kg)
4c. Planche Press Ups (6, 6, 6)
I have been trying to keep the rests short between sets (less than a minute), but on the chins I took two minutes - and decided to throw in some squatting to fill the time. The chins felt solid and I could definitely add a few kilos.
Pillar jumps were kept explosive - stopping when speed dipped. Same principle fo RLLs.
The bad news is that my HSPU has disappeared. I may have done too much in my multi rep sets, but whatever the reason, I couldn't do ANY HSPUs so had to content myself with just lowering slowly in to HeS.