Off the leash!
Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. MU to Ring Routine (4, 4, 4)
4a. Scissor Splits (3x '2L, 2R, 2C')
4b. Planche Variations (20s, 20s, 20s)
5. Barefoot Kill Carry (1)
6. 321 (8/8L, 8/8L, 8/8M)
Nothing announces a hard session quite like sprinting. This is the metabolic equivalent of De Torquemada popping round for a chat in the 15th Century.
All the exercises from the MUs onwards were mixed up to give 4 minutes rest between sets of ring work and also between the 321 work. The other exercises were done with a rest of as little as a minute.
I tried to keep the ring routine under control but it was tough after so many MUs to start. The planches felt easy. I frogged for the 20s then came out of it to tuck - trying to hold the tuck as long as possible at the end of the 20s (not even a second in each case). The stairgators are also improving and I can go up the stairs with only tow points of contact - more feline in movement.
Strangely today my finger felt quite strong and I managed a full set of 8 reps on the last set of the medium rungs - I could only manage 5 reps on Friday.
As always, with any highpoint, it is worth bearing in mind that you are closer to injury than ever before. By all means ride the gains but get off the horse rather than being thrown.