Monday, 3 October 2011

Volume Week 5 W/O1


We've just had a bit of an Indian summer here in the UK.  Family Asclepius headed off to the local river for a swim.  It is crazy to think that wild swimming in October should be as hot as wild swimming in April - both of which were hotter than any UK-based wild swimming I did over summer!

The photo above of Captain Kid and I, and the one in the link, were taken at the same venue from pretty much the same position.  The foliage behind pretty much tells its own story - along with the detritus washed down to the damn in the April-shot.

Warm Up (5 minutes)
Main (40 minutes).
1. Stairgators (1)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s)
3a. MU to Ring Routine (4, 4, 4)
3b. Pistols (assisted: 10, 10, 10)
4a. Scissor Splits (2L, 2R, 3C)
4b. Planche Variations (20s, 25s, 20s)
4c. Golfers Elbow Drumstick Rotation (10)
5. Barefoot Kill Carry (1)
6. 321 (All 4 down the rung sizes)

A solid little workout.  I need to reduce the assistance on the pistols.  Also the MUs could do with greater emphasis on the L-Sit at the top of the MU.  Stuff to work on...

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