Tuesday AM: CP based, glute/quad relationship work, squat tech + single leg moderate + core endurance tester

A. Heels elevated kb goblet squat @ 5010, 10reps; rest 2min x4

* used a 24kg kettlebell. Hurt the arm a little but not bad. Used weightlifting shoes and stood on 2.5kg plates for extra elevation. Found I could go really low and also helped with mobility in my hips by taking some out of the ankle

B. Rear foot elevated DB split squat @ 3010, 8-10reps/leg; rest 2min b/t legs x3

* Last week did 3 sets one at 15, 20 and finally 25kg DB's each hand. Today I did 25's across. Found I was going too slow in the cadence and Jess timed some out for me. Was actually harder going slightly faster.

C. Tabata anchored sit ups, fingers on temples. Goal is average of 12.

* Highest set was 15 lowest set was 13.5. Not quite 14 but almost. Felt good and then stretched out the psoas heaps after this!

Tuesday PM: UB push & pull rehab + scap work

20-30min: UB push and pull work of your choice

* Set up timer for 15min and worked on handstand stuff. Held a few handstands against wall to test out elbow and then did some scapular setting or straight arm handstand push ups. 5 sets of 10. Then I did some HSPU a set of 1 then 2 and finished with 4. Then set timer for 15min for upper body work. Did some pulling on the rings in ring row position but just scapular stuff then changed it to a vertical pull but just letting go and then contracting lats with straight arms. Finished with some normal gymnastic kipping

+
DB ext rotation @ 3010, 10-12/arm; rest 30sec b/t arms x3

* Done with 5kg DB lying on side on bench with all body weight on side of chest so head was off the bench

+
Powell raise @ 3010, 10-12/arm; rest 30sec b/t arms x3

* Did same as above but added a set 2 sets of 12 at 5kg and then stepped it up and did 2 sets of 10 at 7kg