I did a 20 minute session. The change from Week 1 is doing 3 reps per exercise instead of 2 reps. In the 20 minute period, I managed to do only 3 full rounds of the 3 exercises. I wonder if it is because I needed more rest after each set of assisted pistol squats. I did manage to squeeze in a 4th set of ring pushups.
Before the workout my quads were still sore from last week's assisted pistol squatting. I was able to get through today's training without feeling like I damaged anything in the legs. However, I'm thinking of splitting up the workout into a 10-minute upper body session and a 10-minute pistol squat session, with rest times between sets determined by autoregulation. There would be a rest period between the two 10-minute sessions that would also be determined by autoregulation. I believe that by doing this I can increase the training volume for the upper body exercises, since there wouldn't be any pistol squat sets taking up time between the ring pushups and bar pullups. Practicing the pistol squat in its own 10-minute window would allow me to train this movement at its own volume. For example I might end up doing 5 rounds of the 2 upper body exercises and 3 rounds of the assited pistol squats - thus training at volume levels appropriate to each exercise.
For cooldown I did a session of P3 mobility. I decided to do P3 five days a week instead of just in the recovery days, between the strength training days. I am close to achieving the requirements to pass Level 2 of the Side Lying position, which is 30 breaths, 30 nods, and 30 neck rotations. I figure I'd be able to graduate to Level 3 sooner with more frequent practice.
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