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Old 12-16-2013, 09:10 AM   #64
Hunter Laing
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Join Date: Aug 2013
Posts: 108
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Mon 12-16-13
ph1a-wk3

am - EQ/BASa(d)

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 1:30 x 6

F1. seated db ext rot / no tempo - 5# x 5 x 10 each side

G1. wrist conditioning

_______


pm - BASb1

joints
wrist stretches
scaps

A1. ground row / 31x1 - 6, 6, 6, 6, 6, 6, 5, 5, 5, 4 = 55
A2. DFD pushup / 30x1 - 6, 6, 6, 6, 6, 6, 6, 5, 5, 4 = 56

Changed the form on the DFD pushups a little bit, so now I'm putting my forehead to the ground instead of my face. This hits the shoulders a lot harder which is what I think I want.

B1. band retraction - red cord x 5 x 10

Skipped ecc MU today because I'm still letting my hand heal and I didn't wanna rip it open again.
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