Monday ~ 5 sets of 5 reps for complete dead start chins & korean dips. The bar at the Y works to be the perfect height of being to get full extension of arms to grip w/feet flat on the floor, making dead starts easy to go at. Following the 5 for 5 was the bodyweight S&C class with the standard conditioning drills of mountain climbers w/towels on hardwood, straddle-pikes, burpees, slo mo lunges to standing sidekicks, rolls to squat thrusts, shoulder mobility work on wall, etc)
Thursday ~ Tried Franz's session he mentioned on FB earlier in the week. 2 24 kg kettlebells for double snatches - pulling down followed by double press. 5 rung ladder of 1, 2, 3 in each rung. Thought I was going to go to 4 perhaps even 5 - HA! that didn't happen....perhaps soon :) Finished w/about 10 minutes worth of popping up into handstands trying to gain stability off the wall, windmills w/O bar (2 sets of 3 per side) & slosh pipe play - 10' 4" pipe for holds, presses, sloshes, and OH squats.
Interesting to read Mark Rif's blog and notice he too is having better recovery w/a arginine product. I too think this is a fantastic recovery supplement and have been routinely cycling it in 6 week intervals....
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