3.16.19

Establish 2 max holds for each, Rest 90 sec. between sets. Rest to recovery between movements (when you go from A to B to C…)

A. Rings Hang w/ light RTO* – 2 x AMSAP, Rest 90 sec.  = 40s/36s (struggled to maintain and active shoulder second round – feel like it probably looked ugly)
*RTO= Ring turn out
**https://youtu.be/zSEjwq9Hdb4
B. Wall-facing HS Hold – 2x AMSAP, Rest 90 sec. =75s/55s (shoulders/lats fatigue fast second round)
B1. Rings Inverted Iso Hold – 2 x AMSAP; Rest 90 sec. =110s/70s (forearm/grip fatigue)
*https://youtu.be/cM3yAbpGsik
B2. Rings Support w/ light RTO – 2 x AMSAP; Rest 90 sec. =20s/19s (struggled to lock my elbows and/or feel stable in this position)
*https://youtu.be/-Jbv5_owRIA
C1. Rings False-grip Lock-off – 2 x AMSAP; Rest 90 sec. = 22s/22s
*https://youtu.be/9-4eJG7Czc0
C2. Rings Bottom of Dip Support – 2 x AMSAP; Rest 90 sec. = 8s/7s 
*https://youtu.be/IWVCchxhG4Y
D1. Rings Row Lock Off – 2 x AMSAP; Rest 90 sec. = 32s/38s 
*https://youtu.be/WzTjS-4WqqE
+
3 min AMRAP: hand- release push-ups = 36 – first 10 felt easy and then got increasingly difficult – fatigue in chest and arms, felt okay keeping my core tight and after watching the video I did better than I felt not worming off the ground.

https://youtu.be/3QAcAyhxWK0
*Film- focus on not “worming” off of the ground. Keep core tight.+Crossover Symmetry 

Recovery protocol: 4 reps ea. drill – Felt good, 4 reps felt easy like I could have done a little more then when I got to the last 2 movements started to feel fatigued.