So today it full Hustle Day. Unleash the Kraken! Hammertime! I recall my RM for the OAC is 72kg so I hope to get multiple reps at 70kg (and I've rounded this up from 68kg) - even after the previous two work sets. It may be ugly, but I will pull hard for two reps!
The pistols are a more intriguing. As I can now do bodyweight (80kg) for multiple reps, I've been thinking of a 5x5 rep workout with a minute or so between reps. Today the last set will involve me holding a plate cross my chest to raise the working weight to 90kg (but this is a suck-it-and-see approach).
Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, one legged floor touches + front lunges, front/side/turning kicks, hanging/back kicks)
2. Pistols (5x65, 3x75, 3/1+ x '+10kg')
3. OACs (5x55, 3x60, 1+x70)
Forearm and Wrist Prehabilitation
4. Golfers Elbow Drumstick Rotation (12)
5. Wrist Push Ups (12)
6. Reverse Wrist Curl (12)
Another good session. Handstands 1 and 2 were pretty duff, so I went for a third (I need to stop doing this, two is my limit), and whaddyaknow? Number three was in the zone, solid for 20s.
With pistols I managed three reps with an extra 10kg strapped to me. That felt good and I could go heavier although balance does come in to it as your centre of gravity is awry. Might have to aim for a 5x5 in the meantime.
The OACs were a bit of a disappointment. The first two sets were fine. The first rep of the third set was solid, but I just couldn't crank out a second rep. I think I should have gone for a heavier single - maybe 75kg. I might aim for this next week.... However, when I last did this workout and repscheme, I only managed a single at 68kg, so I am stronger.