Friday's at the Y

My Friday's tend to be one of my better training days, in that distractions that come w/being in your own club are limited. Was pretty tapped in the shoulders and lats, so I knew I wasn't going to get in a good pull up series going, so decided to go this route:

*Pistols w/45 lb iron grip plate (really like this a bit over a k-bell - blasphemy!)

-first 2 sets of singles consisted of sitting into a peasant's pose squat, being squared and fully heel/hip loaded, getting full extension of one leg, gripping a driving hard

-next 2 sets was singles full w/pause on bottom

-last 2 sets were doubles each side before alternating

*Hanging straight legged raises for 15 - transitioning to knee tucks for 5 and 'tik-toks' (side to side oblique raises, feet in shoulder distance straddle position) for pause.

*7 spot on controlled strict pulls

*5 tucked front lever pulls, transitioning to knee front lever tucks

*worked on planks/side planks w/myofascial release class w/a bit of 'core' work :-)

Established goals to be accomplished by end of August they are

*10 second handstand without wall

*10 second human flag

*L-sit to straddle planche'

*L-sit to tuck to straddle to handstand

*Double 32 kg press

*Make additional $1,500 monthly w/herbalife and 8EW