Deloaded. Medium volume. Shoulder prehab focus at the end (wrist prehab will be done in a separate session).
Warm Up (5 minutes)
Main (30 minutes).
1. HSPU/Handstand/Handwalk (For time)
2a. Pistols Assisted (70kgx8, 70kgx8, 70kgx8)
2b. L-Sit/Manna Variation (for time)
3i. OAC (5x55kg, 5x55kg)
3ii. Two Arm Chin (BWx10)
4. Backlever to Frontlever (5s, 5s, 5s)
5. Two-Way DB Rotator Cuff (10 x external and internal shoulder rotations)
Awesome workout. Really enjoyed it and felt fighting fit throughout. I wanted to push it but stuck to my mantra of 'deload'! Left the gym feeling uber-good.
The handstands were consistently in the sweet spot. Absolutely in control - able to make adjustments. I interleaved some hip flexibility work (lunges etc...), which has really helped my left hip.
The OACs felt solid and I could have given more - same with the pistols. My levers still suck, but they aren't a priority at the moment (hence their place near the bottom of my routine.
It is strange how gym sessions can leave you variously feeling maxed out, depleted, ambivalent or 'godamnfucking-A.