am - BAS1
A1. ring chins / 31x1 - 5, 5, 4, 3, 3, 3
A2. DFD pushups / 31x1 - 5, 5, 5, 5, 4, 4
Feeling pretty weak today, but I expected that. Ring chins went ok, but I was having some trouble retracting and depressing to initiate the movement, especially on my left side. One thing I need to remember when doing my chins is to pull my elbows down in front of my body and not to the sides. I feel my lats better when I pull to the front and have more control at the top of the movement. DFD pushups were feeling good, and I started putting most of my weight over my hands instead of my feet. I also put some thin wood boards under my hands so I can grip harder than I can on carpet, and I put a thicker board under my feet, both to increase the angle slightly and too makes sure I was keeping the distance between my hands and feet constant throughout the sets.
B1. muscle up / 10 min for max singles - 1, 1, f, f, f
So, the first muscle up I did today was extremely slow, which is good because I haven't really done a solid slow MU before. But the next one was slower, and much uglier, and after that I didn't feel like I was executing the technique right. Next BAS session I'll be doing slow ecc MU to try and build some strength through the transition.
C1. seated db ext rot - 5# x 4 x 10 each arm
I was going to do 5x10, but I think my external rotators tired out a little too much for that, because I felt them working hard through the first three sets, but didn't feel them in the fourth set on either side and felt it more in my anterior shoulder area, so I called it quits.
D1. tuck 90-90 iso chin hang - 3 x 20 sec
These felt good, and I was shaking by the end of all 3 sets. I focused on the retraction and depression of my shoulders and on using my lats to hold me in the position.
pm - EQ1/BAS2
The straddle warmup I did today, and will probably do for a while, started with weighted butterfly's for 10, then straddle circles for 10 reps each direction, and ended with elevated weighted pancake good mornings.
A1. back body line drill - 3 x 20 sec
A2. active pigeon stretch - 3 x 5 each side
B1. front body line drill - 3 x 10 sec
B2. one leg good morning - 3 x 5 each side
C1. HS body line wall drill - 3 x 15 sec
C2. shinbox hip lift - 3 x 5 each side
I started using a wood board under my hands on these, like with the DFD pushups this morning, and I feel like it made my body line a lot better. I'm sure it will make my off the wall holds better when I get back to em.
D1. elevated bridge hold - 3 x 15 sec
D2. elevated straddle up - 3 x 5
Focused on getting my shoulders above my hands on the bridges. I did the straddle ups off of this table box thing in my basement, but I need something lower for next time.
E1. seated muscle up - 15 x 1 every 1:30
It felt really good to get all 15 reps on this, as I thought that I was maybe losing my MU ability after the last two sessions. I need to strengthen up my wrists a little after so much time off; they were a little uncomfortable in the FG today.
F1. band retraction - p90x red x 4 x 10
I decided to add these to my BAS days since I've been having some trouble retracting and depressing.
G1. wrist conditioning