AM and afternoon - 8 mile round trip to work - 3.2 in the am, rest in the afternoon.
PM at the gym
Warmup: Foot drills, mobility drills (especially including all the hip stuff I could think of plus warrior lunge walks).
1) Long Jump - 5 x 5, 1 minute rest. Got 250cm standing, got 255cm but lost balance and fell backwards afterwards.
2) Weighted Chinup - 5 x 0kg, 5 x 5kg, 5 x 10kg, 2 minutes rest, 5 x 15kg, 3 minutes rest, 5 x 20kg, 5 minutes rest, 4 x 21.25kg, 2 minutes rest, 9+1 x 0kg.
3) Barbell RDL - 3 x 12 x 60kg, 90 seconds rest.
4) DB Floor Press - 4 x 12 x (2*20kg), 90 seconds rest.
*5) Inverted Rows (Feet on Bench) - 10, 10, 8
*6) Rear Delt Fly - 3 x 12 x (2*7kg), 60 seconds rest between supersets.
7) Ab/Back Circuit - 3 x 20 per exercise, 90 seconds rest - Reverse Crunches, V-Ups, Bicycles, Back Extensions.
5 minutes rest, then:
Handstand practice (feet on wall) - 30s, 1 minute rest, 30s.
Came home and stretched, because I forgot to stretch before I left the gym. No idea why.
Long Jump - not sure how to count that. By legitimate testing, if you fall backwards it's counted from where you land. Discourages sticking your feet out further than you can handle. In this case, I got the jump, but couldn't stay upright, I didn't compress far enough down on my landing and tottered over. Slightly better balance and I've have stayed up. So I'll note it with a *. 250 is a PR, 255 is a PR with a *.
Weighted Chinups - I felt weak. I couldn't get a 5th rep on 21.25kg, so it's just shy of a real PR. Bodyweight was 85.5kg though so that's a good chin - 4 x 106.75kg, but I wanted 5. I only got 9 kipping chins at the end before I lost my grip on the bar. Did another rep, but that's 9+1, not 10.
RDL - I couldn't get 3 x 12 x 60kg before, so I backed off to 50kg and worked back up, and today I sailed through 3 x 12 x 60kg. Nice. Felt the "Xs" behind my knees, thanks again Dan John.
DB Floor Press - went for 4 x 12 today, to get more total reps than I did last week. It was easy. I could have kept going on the last set, but "to failure" was absolutely off the menu today. I love floor pressing for my triceps, my chest does nothing.
Superset - Dropped the weight to 7kg because I was too lazy to unload the DBs, and so I dropped the rest times to compensate. Hard stuff, those inverted rows. If I do them explosively I can touch my chest, otherwise it's close but no contact.
Handstands - My goal is 60 seconds in one set, feet touching the wall. Eventually I want to do a free-standing handstand.