Feb 13 Gymanstics skills practice - challenge completed

Gymnastic rings & Parallettes skills

Warmup

10 minutes Indian club swinging
Commaando rocking
FTW squats

Training

On Gymnastic rings

Ring muscle up negatives 3 * 3 reps
Deep ring dips 3 * 3 reps
Assisted muscle ups 3 * 3 reps
Front lever static holds 3 * 8 seconds
Back lever static hold 3 * 8 seconds

On parallettes

GMB parallettes one full flow
Planche lean static holds 5 * 8 seconds
V-sit to tuck Planche 4 * 3 reps
Straddle press to shoulder stand 5 * 4reps
Kick up into handstand and fall slowly through a Planche 3 * 3 reps
Explosive decline pushups 2 * 16 reps
Ice cream makers 3 * 8 reps

Cooldown

5 minutes heavy Indian club swinging

136 reps total

I've changed the structure of this routine today to try and get the most out of the muscle-up practice. So I did them first and shunted some of the other skills to the latter part of the session. The gains are coming a bit slower now, so everything indicated the routine needed a bit of a shake-up

It's really a lot more work than the 136 reps indicates, the parallettes one routine involves a lot of reps and the static holds are equivalent to about 6-8 reps each. It took me just over 2 hours to complete everything.

The challenge is the 100 rep challenge being run by @steemmatt and it's his 100 rep challenge.
100 rep Challenge