Fiber Composition Testing & G = Gymnastics Phase 1

Fiber Composition Testing:

1RM Press today = 140lbs (PB 149lbs)
A.) 140lbs X .75% = 105lbs
B.) Max Reps @ 105lbs = 10
C.) 10 reps = 40% Slow Twitch Fibers
D.) 140lbs X .40% = 56lbs to train STF
+
1+ HSPU ladder -
how far can you go on only 20 sec rest b/t reps?
rest 2 min
1+ L Up ladder -
how far can you go on only 20 sec rest b/t reps?
rest 2 min
+
6 sets for total working time;
25 burpees
rest 90 sec

crown to floor for HSPU; kipping allowed
start and end in full ext of arms and legs for L Up
1+ ladder means perform 1 rep, rest 20 sec, perform 2 reps unbroken, rest 20 sec, perform 3 reps unbroken, rest 20 sec...

MY RESULTS:

1.) HSPU Ladder = 8 Rounds + 5reps
I did strict HSPU for all 8 rounds. 9th round I kipped from rep 1-5 and fell off wall DONE!
2.) L-Up Ladder = 6 Rounds + 1 rep
I am still sore from weighted chin-ups the other day. Legs still not fully straight to make the "L"
3.) 25 Burpees
I chose to do 3 sets of Burpees
:53 / 1:01 / 1:04
Not feeling any juice today so rule of thumb is:
"Keep INTENSITY the same and lower the VOLUME"