View Single Post
Old 12-05-2013, 01:48 PM   #58
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Thu 12-5-13
ph1a-wk1

am - EQ/BASa(d)

joints
wrist stretches
straddle
shoulders-front

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

joints
wrist stretches
scaps

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
Hunter Laing is offline   Reply With Quote