Rings and club swinging

Joint mobility
HS play x 3
One leg glute bridge – 3 x 10R/10L

Ring routine** – 1,1,1
Ring l-sit/support – 10/10,10/10,10/10sec

PC double swipe, 2x8kg – 20mins, 5TOM = 100

*10sec wall HS, 3 x HeSPU, freestanding practice
**inverted hang, back lever, front lever pull up/FL)

I kicked off a swipe density cycle tonight. The aim is to eventually do 100 continuous reps. Tonight I did 5 reps every minute for 20 minutes, next time I’ll do 6 a minute for less time and then continue the pattern. Each workout the reps go up and the rest goes down until you get the target number of reps.


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