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cjgatti · 05-09-2007, 08:15 PM

5.9.2007

Strength:
- SR: [kip L (3sec), planche (5sec), hollow support hold (20sec)] (x 2)
- SR: [kip L (3sec), pike press x 2, straddle press x 1, hollow support hold (10sec)] (x 2)
- SR: [(back kip L (3sec), hollowback press, hollow support hold (10sec)) x 3)] (x 2)
- SR: [back kip HS, 5 handstand pushups, hollow support hold (10sec)] (x 2)
- SR: [muscle up L (3sec), straddle planche (5sec), straddle press (20sec), hollow support hold (20sec)] (x 2)

- Tri-set (x 4 sets):

- Pullups/chinups (13, 13, 12, 12)
- HSPU (13, 13, 12, 12)
- Leg lifts (13, 13, 12, 12)

- Dips (35)
- Horizontal pull-ups (12 x 3)
- HS hold (1.5min)
- Shoulder prehab

Workout time: 1.6hrs

Really hard workout tonight; I think it was mostly due to the fact that I reduced rest times. I finished the ring work and the tri-set stuff in about 24 minutes each. The gym was pretty empty tonight and there were only some team girls around, so it was kinda like workouts that I’m used to. That is, no one around to talk to, just focus and work out.

I can definitely tell I am getting a strong base (i.e., GPP) on rings as my endurance is getting better and strength moves are getting easier. I throw the support holds in there at the end of each turn as it is almost the most basic type of ring strength, so a few seconds here and there add up. I did them a little more hollow today and definitely felt a difference. I’m wondering if this will transfer to maltese strength at all because I have never felt much chest activation during malteses…we’ll find out. The tri-set stuff was damn tough and I was approaching that throwing up feeling, but that might have been the heat. I switched up the rep/set scheme from last time but still got in 50 reps each. All in all, real good workout.

05-09-2007, 08:15 PM	#10 (permalink)
cjgatti Senior Member Join Date: Aug 2005 Location: Ann Arbor, MI Posts: 378 My Profile	5.9.2007 Strength: - SR: [kip L (3sec), planche (5sec), hollow support hold (20sec)] (x 2) - SR: [kip L (3sec), pike press x 2, straddle press x 1, hollow support hold (10sec)] (x 2) - SR: [(back kip L (3sec), hollowback press, hollow support hold (10sec)) x 3)] (x 2) - SR: [back kip HS, 5 handstand pushups, hollow support hold (10sec)] (x 2) - SR: [muscle up L (3sec), straddle planche (5sec), straddle press (20sec), hollow support hold (20sec)] (x 2) - Tri-set (x 4 sets): - Pullups/chinups (13, 13, 12, 12) - HSPU (13, 13, 12, 12) - Leg lifts (13, 13, 12, 12) - Dips (35) - Horizontal pull-ups (12 x 3) - HS hold (1.5min) - Shoulder prehab Workout time: 1.6hrs Really hard workout tonight; I think it was mostly due to the fact that I reduced rest times. I finished the ring work and the tri-set stuff in about 24 minutes each. The gym was pretty empty tonight and there were only some team girls around, so it was kinda like workouts that I’m used to. That is, no one around to talk to, just focus and work out. I can definitely tell I am getting a strong base (i.e., GPP) on rings as my endurance is getting better and strength moves are getting easier. I throw the support holds in there at the end of each turn as it is almost the most basic type of ring strength, so a few seconds here and there add up. I did them a little more hollow today and definitely felt a difference. I’m wondering if this will transfer to maltese strength at all because I have never felt much chest activation during malteses…we’ll find out. The tri-set stuff was damn tough and I was approaching that throwing up feeling, but that might have been the heat. I switched up the rep/set scheme from last time but still got in 50 reps each. All in all, real good workout.