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Tuesday the 17th of  January

am Yoga & mobility work for half hour

pm- workout 

Started this workout messing around with some handstand step downs. I originally had an aim of walking down set of stairs when I first started practising handstands and in recent times I have been sidetracked from this goal. So today I started this journey again.

Its far from stair walking but its a start

After 20 mins messing around with the handstand work I did a pimped up version of the upper body boomerang.- 40 secs of work, 60 seconds of rest

I added L-sit max holds, Pull up max hold and JGXT 90 degree pull ups.

Assisted Muscle ups (20 kg assist) 12 reps (down 2)

HSPU (head to yoga block today- reduced movement) -25 reps

Pull ups (20kg assist) 18 (up 1)

Dips 29 ( down 2)

Chin ups (assist20kg) 17 (same)

Push ups 45 (up 5)

Neutral chin ups (assist 20kg)  13 (down 1)

Parallette dips 40 (up 5)

Feet up rows >> 90 degree rows - 13 & 10 (same & down 3)

Close grip push up (feet on bench hands on a prallette to save wrists) 15

JGXT 90 deg feet up chins- 13

L-Sit max hold 35 secs 

Pull up max hold 20 secs (arms were cooked)

Rollouts chest to floor (from knees) 20

Finished the workout trying to beat my max skipping double under record of 62. I hit 71 which I was happy with considering I was already spent.

Ended up a reasonable day of training after running around in the heat with my turnout gear on doing drills at work which sapped me.