Gymnastics skills
Warmup
Ten minutes Indian club swinging
Training
Rings
Skin the cat 3 * 8 reps
False grip pullups 3 * 5 reps
Front lever static holds 8, 8, 8, 6 seconds
Back lever static holds 8, 8, 6. 6 seconds
Parallettes
V-sit to tuck Plance 4 * 5 reps
Straddle press to shoulder stand 4 * 5 reps
GMB Parallettes one - done twice
Decline pushups 2 * 18 reps
143 reps
Bar
Ice cream makers 3 * 6 reps
Grip training
Medium wrist wrench bar Australian pullups 2 * 8 reps
Mixed grip pullups (medium wrist wrench bar) 4R, 4L
Fat wrist wrench bar Australian pullups 2 * 5 reps
Mixed grip pullups (Fat wrist wrench bar) 2R, 2L
Revolving handle pullups medium bar 2 * 8 reps
Revolving handle pullups fat bar 2 * 5 reps
64 reps
207 reps total
Notes
I didn't do any real training yesterday because I dislocated my knee the night before. It took me ages to get it to pop back in and it did a bit of damage. So yesterday I spent the first half of the day getting my leg working again with foam rolling and stretching ect and then I went for a slow 15km bike ride to help loosen it up. It was still quite sore today but it's working OK now and I can walk without too much trouble.
The challenge is 
Matt's 100 rep challenge
