day 24

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings support ( knees up ) - 30s, 30s, 30s

handstand press / pushes ( partial ) - 9r, 7r, 5r

vertical:
ring chinups
ring dips 

day 23

warmup:
rings support ( knees up ) - 30s, 30s, 30s
rings deadhang ( almost lsit ) - 30s, 30s, 30s

handstand push/pulses ( partial ) - 

horizontal:
ring rows ( feet on ground ) - 
ring archer pushups ( ditto ) - 

day 22

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings support ( knees up ) - 30s, 30s, 30s

handstand pulse/pushes ( back ) - 7r, 7r, 7r

vertical:

day 21

warmup:
rings deadhang ( almost lsit ) - 30s, 30s, 30s
rings support ( knees up ) - 30s, 30s, 30s

handstand wallwalks ( belly ) - 20r, 20r, 20r

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring archer pushups ( ditto, alternating ) - 16r, 12r, 10r

day 20

warmup:
rings deadhang ( almost list ) - 30s, 30s, 30s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( kinda ) - 5r, 5r, 5r

handstand push/press - 7r, 5r, 5r

vertical:
ring chinups ( jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r, 5r

kb curls ( 25lb ) - 7r, 7r
kb snatch ( same ) - 7r, 7r
kb clean ( same ) - 7r, 7r

day 19

warmup: not feeling it...

vertical:
ring chinups ( jumpy ) - 5r, 5r, 4r
ring dips ( partial ) - 7r, 7r, 5r, and 1 negative

handstand push/presses ( back to wall ) - 5r, 6r, 5r

day 18

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s
faky muscleups ( feet ground ) - 5r, 5r, 5r

handstand push/presses ( back to wall ) - 7r, 7r, 7r

vertical:
ring chinups ( jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r, 5r

tick-tocks ( kinda ) - 

day 17

warmup: not going to warmup very much today, feel like getting right into it...

horizontal:
hanging front lever tuck - 10s, 10s, 10s
hanging back lever tuck - 10s, 10s, 10s

handstands ( back to wall ) - 65s, 65s, 60s, 55s, 50s

ring rows ( feet on yogaball ) - 5r, 5r, 5r

day 16

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet down ) - 5r, 5r, 5r - then 5 negatives feet on soccer ball.

handstand wallwalks ( belly ) - 20r, 20r, 20r

vertical:
ring chins ( jumpy ) - 6r, 6r, 6r
ring dips ( partial ) - 7r, 7r, 7r

skin-the-cats ( kinda ) - 3r ( wow, weakness! )

day 15

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet down ) - 6r, 6r, 6r

handstands ( back ) -  55s, 50s, 50s

horizontal:
ring rows ( feet down ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 10r, 10r

skin-the-cats ( almost ) - 

day 14

warmup:
rings deadhang ( almost lsits ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet down ) - 5r, 5r, 5r

handstand pulse / pushes ( back to wall ) - 7r, 6r, 5r, 4r, 3r

vertical:
ring chinups ( jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 7r, 7r, 5r

tick-tocks ( kinda ) - 8r, 6r

day 13

not sure how much i'm gonna do tonite, kinda beat from work...

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet down ) - 5r, 5r, 5r

handstands ( back to wall ) - 50s, 45s, 40s, 35s, 30s

horizontal:
ring rows - 
ring pushups - 

day 12

shuffled last thursday and on saturday...

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
alt kb lunges ( 25lb each hand ) - 10r, 10r
rings support ( knees up ) - 35s, 35s, 35s
oneleg kb squats ( backfoot on ball ) - 5r, 5r
faky muscleups ( feet on ground )  - 5r, 5r, 5r

handstand pulse/pushes ( back to wall ) - 9r, 7r, 7r

vertical:
ring chinups ( semi-strict ) - 4r, 4r, 3r
ring dips ( partial ) - 7r, 7r, 5r

tick-tocks ( knees bent, partial ) - 10r, 8r

day 11

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand pushes/presses ( back to wall ) - 7r, 8r, 7r

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 10r, 10r

skin-the-cats ( almost ) - 3r, 3r

day 10

didn't do well last week, skipped my 2nd ring day, but i did shuffle run 3x for the week at least...

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 35s, 35s, 35s
faky muscleups ( feet on the ground ) - 5r, 5r, 5r

handstand wallwalks ( belly to wall ) - 10r, 10r, 10r, 10r, 10r

vertical:
ring chinups ( jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r, 5r
tick-tocks ( knees bent, partial ) - 10r

day 9

shuffled on saturday and last thursday, so it was another 3fer week, hehe

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstands ( back to wall ) - 48s, 50s, 45s

vertical:
ring chinups ( jumpy ) - 5r, 5r, 4r
ring dips ( partial ) - 5r, 5r, 5r

tick-tocks ( knees bent, partial movement ) - 10r

day 8

shuffled yesterday, 107 and breezy ;)

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s

handstand pulse/pushes ( back to wall ) - 10r, 10r, 10r

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 10r, 10r

a little burnt out tonite from work...

day 7

shuffled on saturday, that made 3 "runs" in a week.  woot!
:)

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand wallwalks ( belly to wall ) - 16r, 16r, 16r

vertical:
ring chins ( a lil jumpy ) - 5r, 5r, 5r
ring dips ( partial ) - 5r, 5r, 5r

tick-tocks ( kinda ) - 4r, 4r

day 6

ran ( shuffled ) yesterday in my vibs, feels pretty good.  this might be my 1st week for 3 "runs"...

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand pulses/pushes ( back to wall ) - 10r, 4r, 5r, 5r - jeez i'm weak tonite... :|

horizontal:
ring rows ( feet on ground ) - 7r, 7r, 7r
ring pushups ( ditto ) - 10r, 11r, 12r
skin-the-cats ( kinda ) - 5r, 5r

day 5

warmup:
rings deadhang ( almost lsit ) - 35s, 35s, 35s
rings support ( knees up ) - 30s, 30s, 30s
faky muscleups ( feet on ground ) - 5r, 5r, 5r

handstand pulses/pushes ( back to wall ) - 15r, 10r, 8r

vertical:
ring chinups ( a little jumpy ) - 5r, 5r, 5r


got started late, and now it's time for bed :(


ring dips ( partial rom ) -
tick-tocks ( kinda ) -