Warm Up (5 mins)
Main (30 mins)
1a. Planche Variations (30s, 20s, 10s)
1c. Chins (11, 11, 11)
2b. Lever (10s, 10s, 10s)
3. LGKF Forms*
A cracking workout. It was windy and big, fluffy clouds drifted across a sunny, blue sky. Awesome. I threw a couple of composed backflips in to the workout so TBFF is now 17! I jigged stuff around to keep me outside as much as possible and to make two micros circuits.
I finsished off with my forms. Starting to enjoy them and feel less like a pretentious douche! It took 30mins to complete the workout and another 10 mins to go through the forms.
As this is a strength phase I should really keep the reps low and the rests big. But I like to adapt and hack things up. I think that as long as I work different muscles, the complexes or mini-circuits as above should allow me to maintain a good temp and get a good rest between sets for each exercise.