Warm Up (5 mins)
Main (40 mins)
1. Pillar Jump (6, 6*, 6)
2. (Assisted) One Arm Chins (4x55, 2x60, 1x70, 1x70, 1x70, 1x70, 1x70, 10-Two Arm Chins)
3. 4-Way Rotator-Cuff Rehab
4. Squat (6x20kg, 4x40kg, 2x80kg)
5. DB Press/HSPU (6x10kg, 4x12kg, 2x14kg, 1xBW, 1xBW, 1xBW*, 1xBW, 1xBW*)
6a. RLL (6, 6, 6)
6b. Planche Press Ups (6, 6, 6)
Rests were kept to less than a minute. This started off well but turned in to a dog of a session. I shouldn't have gone with the squats, and the impromptu rotator cuff stuff should have come at the end. I took a tumble on the last rep of the second set of pillar jumps (on the high pillar). Ouch. Need to jump with conviction each and every time!
This unnecessary addition of squats meant by workout was at least 5 minutes longer than I wanted and so I lost momentum. Same for the rotator cuff stuff - really it should have come at the end.
Glad to see the return of the HSPU.