am - EQ/BASa(d)
A1. back body line drill - 2 x 20 sec
A2. active pigeon stretch - 2 x 5 each side
B1. front body line drill - 2 x 15 sec
B2. one leg GM - 2 x 5 each side
C1. HS body line wall drill - 3 x 15 sec
C2. shinbox hip raise - 3 x 5 each side
D1. elevated back bridge hold - 3 x 15 sec
D2. elevated straddle up - 3 x 5
E1. seated MU - 1 rep w/ slow ecc every 1:20 x 6
These went pretty well today considering my left wrist is still chewed up from monday.
F1. seated db ext rot - 5# x 5 x 10 each side
No tempo on these today. I'm using that as my deload variation so I get the same volume rep-wise, but TUT is much lower.
pm - BASb1
A1. ground rows / 31x1 - 6, 8, 5 ,5 ,5 ,4 ,4 ,4 ,4 ,4
A2. DFD pushups / 31x1 - 6, 6, 6, 5, 5, 5, 5, 5, 5, 5
Added the pause back in at the top and bottom of both movements. I feel like it makes me perform them with more control and it's easier to determine, on the rows, if I should count a rep or not as I start to fatigue.
B1. MU transition ecc from bottom of dip + FG chin dcc / 4000 + 4000 - 5 x 2
Felt strong on these. Hopefully soon I can start working MU transition concentrics too.
C1. band retraction - red cord x 5 x 10
D1. wrist conditioning