Gymnastic Bodies foundations
60s plank - in 60s
60s reverse plank - in 60s
60s perfect hollow hold with hands over your head - in 20s, 20s, 20s
60s arch hold in the superman flying position - in 30s, 20s, 10s
60s Parallel Bar support - in 60s
60s flexed-arm hang - in 15s, 12s, 12s, 11s, 10s
in 11:23. Goal is to reduce this to six minutes. The flexed-arm hangs took over three minutes.
10 double 53lbs kettlebell clean + front squat + push press
21 jack-knife pull-ups with feet on chair
21 jack-knife dips with feet on chair
Did in 4:00. I may have miscounted the KB cleans + front squats + push presses, but even if I had to do a few more reps I'd be under the 5 min threshhold. My pull-ups and dips were of questionable form towards the end. I'm going to repeat this level for one more week to make sure I can make the time with proper form and proper reps.