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Old 12-23-2013, 10:49 AM   #69
Hunter Laing
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Join Date: Aug 2013
Posts: 108
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Mon 12-23-13
ph2i-wk1

am - EQa1/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. frog stand hold - 3 x 15 sec
D2. weighted tri lat stretch - 3 x 20 sec

E1. ring chin / 31x1 - 3, 3, 3, 3, 3, 3, 3
E2. elevated DFD pushup / 30x1 - 3, 3, 3, 3, 3, 3, 3

I'm gunna move to a harder chin up variation, but stick with the same HSPU progression for another session before maybe moving to ecc HSPU.

F1. seated db ext rot / 4020 - 5# x 5 x 6

Time to up the weight.

G1. wrist conditioning

_______


pm - BASb2

joints
wrist stretches
scaps

A1. ring series - 3 times through

The ring series that I will be working on for a while is: 1 muscle up, the 1 forward roll, then a 3 sec L sit, then a 3 sec tuck shoulder stand, back to a 3 sec L sit, then 3 dips, 1 eccentric MU to inverted hang, then a 3 sec back lever, pull to 3 sec front lever. This kills my grip.

B1. incline rope climb - 5 x 3 trips
B2. up/down lizard crawl - 5 x ~30 ft

Fun stuff. Rope climbing is really hard on my grip right now, and the lizard crawl feels very awkward right now.

C1. cuban rotation - 10# x 4 x 10

Used two 5# dbs for this, while holding a pvc pipe to mimic a barbell.
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