Warm Up (5 minutes)
Main (30 minutes).
1. HSPU/Handstand (For time)
2a. Pistols (BW: 3, 3, 3)
2b. L-Sit/Manna Variation (for time)
3i. OAC (4x57kg)
3ii. Two Arm Chin (BWx10)
4. Backlever (5s, 5s, 5s)
5. Golfers Elbow Drumstick Rotation (10)
6. Two-Way DB Rotator Cuff (10 x external and internal shoulder rotations)
7. Wrist PUs from the Knee (10)
The pistols went down in great fashion. Nice and smooth technique. I'm not sure when I mastered the pistol, but reckon I can now continue free from counterbalance.
The chins felt a bit laboured, but then they always do in a deloaded phase. The week-off allows me to recover, but seems to reduce my passive hustle on occasion.
Nice sunny day to be training outside though!