Again with the gymnastic emphasis and prehabilitation.
Warm Up (5 minutes)
Main (25 minutes).
1. Pistols (17.5/28kg assistance 68.5/56kg working weight: 8, 8, 8)
2a. Handstands (over 5-10 minutes)
2b L-Sit/Manna Variation (for time)
3a. OAC (4x56kg, 5x51kg)
3b. Backlever (5s, 5s, 5s)
4. Golfers Elbow Drumstick Rotation (12)
5. Two-Way DB Rotator Cuff (10 x external and internal shoulder rotations)
6. Wrist PUs from the Knee (12)
Awesome, awesome, awesome workout. REALLY enjoyable. The pistols felt easy despite the ramp up in working weight - plus there are no leg injuries.
Handstands were done first to improve the skill and hold time is definitely improving. I've been throwing handstands throughout the week and although my shoulders were a bit tired, the static hold-time is much improved.
My manna variation has come on loads. This is to be expected from a new move. Gains are made very quickly early on.
The OACs felt solid. Reckon I might lower the reps and up the weight or put some eccentrics in. I just don't want to develop the Golfer's elbow thing again, having managed to cure/rehab the left elbow.
My backlevers still suck, but it is amusing watching the faces in the gym as they see an 86kg thirty-something hanging around upside down on the PU bar.