am - EQ/BASa2
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 20 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
I felt like my position on the HS body line wall drill was really good today. My wrists were really close to the wall and I felt like I was getting really good extension while still keeping my rips pulled in.
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 1:10 x 15
Felt good. After I hit 15 at 1:00 intervals I am going to start adding reps.
F1. seated db ext rot / 4020 - 5# x 5 x 10 each side
Felt these really well on both sides.
G1. wrist conditioning
pm - BASb(d)
A1. ground row / 31x1 - 6, 6, 6, 5
A2. DFD pushup / 31x1 - 6, 6, 5 ,6
B1. MU ecc + FG chin ecc / 4000 + 4000 - 2 x 2
Felt good today. Very controlled, but I need to keep my left SA more active.
C1. band retraction - red cord x 2 x 10
D1. wrist conditioning