RPT Wk4 W/O2

Looking forward to this session!  No sure if I will aim for another OAC rep on the head-set, or extend the negative phase of the exercise.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand Variation (air squats + side lunges, one legged floor touches + front lunges, front/side/turning kicks + hanging/spinning/back kicks)
2a. Pistols (4x80kg, 6x75kg, 8x70kg)
2b. OACs (4x65kg, 6x55kg, 8x45kg)

Forearm and Wrist Prehabilitation
4. Golfers Elbow Drumstick Rotation (12)
5. Wrist Push Ups (12)
6. Reverse Wrist Curl (12)

Weight : 80kg

RPT Wk3 W/O1

I've been working my horse-riding stance for Lau Gar so my legs are feeling generally fatigued at the moment.  I normally brush my teeth in HRS so that is roughly two two-minutes sessions a day.

Captain Kid has also really gotten in to her cycling, and so much of the weekend has been spent exploring the roads and gennils/twitchells/jitties/alleyways of the locale.  We also spent some time riding around the local park where I happened to catch up with a member of the Bar-Zerkez and ended up chatting with him for a while.

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Planche Variations (25s, 25s, 25s)
3. Cycling
4. Rope Climb (3)
5a. MU to Ring Routine (3, 3).
5b. Scissor Splits (3x '2L, 2R, 2C') 
6. Weighted Barefoot Kill Carry (1)
7. Fingerboard Routine (10min)

RPT Wk2 W/O3

There is still something bothering me about my DL technique.  I don't think I keep my back straight enough.  I am debating dropping the weight and working my technique for a while.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand Variations (air squats + side lunges, front lunges + floor touches, front/side/turning kicks, Low Kicks + Reverse Kicks)
2. Manna Progression (three rounds for time)
3. Deadlift (6x130, 8x110, 10x90)
4. Wall Walk (3, 3)
5. Backbridge (15s)

Shoulder Pre-habilitation
6. External Shoulder Rotations (12)
7. External Shoulder Rotations (12)

8. 321 (8L, 8L, 8L)/Bouldering

Weight: 80kg