6/2/2018

A. Weighted dip; 2-3x5; rest 2 min
70lb kb used for these

B. Ring dips; 3 bulgarian ring dip reps, 6 strict traditional ring
dips + 6 seconds support hold in external rotation + 6 seconds bent
knee L sit hold x5 sets; rest 2 min
strict dips didn't go well today, had to split the 6 reps into 3/3 starting in round two, then 3/2/1 for the last two rounds

C1. Push press; 5 reps + 10 second isometric hold x5; rest 10 sec
145lbs for each set

C2. Kipping hspu; 15 reps AFAP x5; rest 3 min
kHSPU did not go well to day. I didn't record how long it was taking me to do sets of 15 but I can ballpark it to between 1:40-2min

D1. Bent knee hollow body hold; 20 second x4; rest 40 sec
D2. Plank hold on rings in external rotation and full hollow; 20
second x4; rest 40 sec 
D1 and D2 done