January 10, 2023: KBMP, DL

more bar hangs NP: 6 kg x 5R/L, 8 kg x 4R/L short break Rings: StC x 1 - lately the routine has actually been: bar hang ring hang w/ pack/unpack shoulders, sometimes called a scapular pullup semi-false grip - deep in palms StC on the way out, hang upside down for perhaps 10 seconds slow, controlled lowering of straight legs back to the groun short break KBMP: 20 kg x 3R/L, 3R/L, 4R/L - improving, glad to have chosen a different rep scheme today break DL SUMO: 115 kg x 2, 2, 3, 4, 3 - 14 reps today, trying to keep work on glutes/hamstrings, trying to keep shins all the way up against the bar, groin open