My version of 100's

Got a new play toy! A small bulgarian bag (BG) to try out from fellow RKC Franz! So off to the Y prior to a myo-class for some work. My version of 100's (a pun on Pilates) went like:

*Halo swings w/BG for total 100 volume (50 each direction split into sets of 5 @ 10 per)

*100 swing pullovers - 5 sets of 20

*50 pull ups combined w/50 push ups between two foam rollers

Other tidbits included:

5 sets of handstand pushups 3 of 3 reps, 2 of 2

1 strong set of BUP with 45 lb iron grip plate of 3 on R, 35 lb for 4 on L

3 sets of 5 per strict waiter's press w/45 lb plate

4 sets of 5 strict Korean dips

3 sets of 10 full (overhead lockout) frontal raises w/BG

Participation in 55 minutes myofascial release/core conditioning.

Previous days of planche' practice went well but flag needs some attention.