Saturday Workout (Done on Sunday)

A. clean grip dead lift - 3,3,3; rest 3 min

B. close grip bench press - 3,3,3; rest 2 min

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10-1 for time:

clean grip DL TnG - 65% 1RM

close grip bench press - 70% 1RM

ghd sit ups

A. Clean Grip DL's - #193, #213, #233
B. Did not have a bench (it was repossessed by it's former owner) and couldn't makeshift one, so I did weighted pushups instead. 3 x 3 with a #37.2 sandbag on my back
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10-1 of #163 DL (I think #245 was my old 1RM for clean grip DL, but judging by my last set of 3 today, it was not accurate, so I added some weight to the 70% calculation.), Ring Push Ups (about 1" off the floor, going chest to deck), and GHD situps on an improvised GHD.

Time was 11:49. All DL's and situps unbroken, only first three sets of ring push ups were broken. Feeling a lot stronger on these pushing movements lately.

Gymnastics Clinic on Satuday: This was a great two hour clinic. We spent about an hour on handstands. We first went through the proper positioning of your body in a handstand, then how to get into a handstand correctly on the wall, then free standing, then we did tuck and rolls, and at the end I got some tips for walking. The second hour was pullup kip efficiency which was then translated into muscle up stuff. The two biggest things I got out of it were 1) changing the way I kick up into a handstand by thinking of it as rotating around one leg without bending my body and losing core tightness and 2) got some MU drills to do. One for pulling skill, one for grip strength, and one for practicing keeping the false grip when coming down out of the first MU. Gonna try to work these in!