5/6/10 – gymnastics and deadlifts – awesome

Joint mobility
16kg KB windmill – 5R/5L
16kg KB snatch – 2 x 10R/10L
5 mins handstand practice (wall mostly)

Rings – 360 pull (hold at IH, BL, GH & FL) – 1,1,1,1
L-sit press to shoulder stand (ext tuck) – 1,1,1,1

One leg deadlift – 24kg x 5, 32kg x 5, 40kg x 5,5

6kg plate curl 3 x 5R/5L

This was a great workout. I managed two 5sec back levers with one leg extended, I reckon I’ll have a full back lever in a month or two. My shoulder stands felt much stronger and more controlled today as well.

I’m loving doing grip work again, it’s so addictive. High rep plate curls weren’t right so I’ve strapped a smaller plate to the 5kg, I can then gradually add weight over time.