Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges
Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep
Main (25 minutes).
1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Bar MU progression:
- 2/3 MUs to Skin the Cat to Front Lever
- 3 MUs to StC to Back Lever to FL
- 3 MU to StC, BL and FL
I am still lamenting the loss of scissor splits, stairgators, kill carrying and rope climbing from current workouts - but I will try to drop that kind of stuff in on occasion.
The MUs were performed on an A frame with limited space to lean forward. Thus I had to change my technique to a more difficult form with any swing or lean forwards on moving above the bar. This explains my paltry two reps on the opening set.
Other than that, a good session.