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Old 12-12-2013, 01:11 PM   #63
Hunter Laing
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Join Date: Aug 2013
Posts: 108
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Thu 12-12-13
ph1a-wk2

am - EQ/BASa1

joints
wrist stretches
straddle
scaps

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

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 1:00 x 15

These were getting kinda hard by the end. I had about 45 sec of rest between each rep. I think I may go back to 1:30 b/w reps and start doing more.

F1. seated db ext rot / 4020 - 5# x 5 x 10 each side

Didn't feel these as well as I would have liked.

G1. wrist conditioning

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pm - BASb2

joints
wrist stretches
scaps

A1. ground row / 31x1 - 6, 6, 6, 7, 6, 5, 5, 5, 5, 4 = 55
A2. DFD pushup / 31x1 - 6, 6, 6, 6, 6, 5, 5, 5, 4, 4 = 54

On the DFD pushups, I think that I need to not have my arms squeezed against my body in the bottom of the rep, but I still need to keep my scaps active the whole time.

B1. ecc MU transition + ecc FG chin / 4000 + 4000 - 5 x 2

Tore a quarter size chunk of skin off my right palm on the last rep of the MU transitions, but other than that these were feeling strong.

C1. band retractions - red cord x 5 x 10
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