Squatnasty

Gymnasty Class

Ring Strength Routine
3 sets, 3 min rest between sets, 3 sec hold for each movement
Muscle Up>Dip>Back Lever (tucked knees)>Front Lever (tucked knees)>Back Lever>Front Lever

Then
3 sets of ring L-sit, taking 10 seconds to lower straight legs from L to vertical (pointing straight down) then bringing back to L position, repeat 3 times (30 seconds total) for each set

Finish
2×10 Wall Extensions (sit on the floor with feet straight and back, shoulders, and lower back touching the wall, rotate shoulders back so elbows and wrists are in contact with the wall and fingers pointing up, bring arms from as low as possible to as high as possible, ideally to overhead, though that seems to be impossible without 20 years of practice.) Youubes getting blocked right now otherwise I'd find a video. Google it if you're curious, sounds/looks like a joke of a movement. Probably the hardest thing we did all day.

Closed out with Wendler squat day. First week of my third cycle/month. Hit 14 reps at 235 compared to 6 reps at 225 2 months ago so thats nice. Also adding in 2x10 at 50% of 1RM swollertrophy a la Yang for this cycle. Pants are getting tighter in the quad region. Waist is still ok so I don't think I'm getting too fat.