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Old 12-10-2013, 10:40 AM   #61
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Tue 12-10-13
ph1a-wk2

am - EQ

joints
wrist stretches
straddle
scaps

A1. back body line drill - 2 x 20 sec
A2. active pigeon stretch - 3 x 5 each side

B1. front body line drill - 3 x 20 sec
B2. one leg GM - 3 x 5 each side

C1. HS body line wall drill - 5 x 15 sec
C2. shinbox hip raise - 5 x 5 each side

D1. elevated back bridge hold - 3 x 15 sec
D2. elevated straddle up - 3 x 5

E1. shoulders-front

F1. wrist conditioning

G1. straight arm active hang - 3 x 20 sec
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Old 12-11-2013, 11:17 AM   #62
Hunter Laing
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Join Date: Aug 2013
Posts: 108
Default

Wed 12-11-13

am - SASa(d)

joints
wrist stretches
straddle
scaps

A1. wall assisted straddle half press HS - 2 x 4
A2. lower to adv tuck FL hold - 2 x 15 sec

Press HS work was a little off on the first set, I didn't have my hands far enough away from the wall. Second set went better, but I need to work on keeping both of my legs even all the way down and back up. FL holds felt good too. I felt like I was pivoting around my shoulders more which led to a stronger scap position.

B1. planche lean - 2 x 15 sec
B2. k2e - 2 x 10

PL leans felt rally strong today. I'm finally starting to figure out the hand position that is most comfortable for me.

C1. YTWL's - 3# x 2 x 5

D1. wrist conditioning

_______


pm - SASb1

joints
wrist stretches
straddle
scaps

A1. rto support - 5 x 20 sec
A2. arch scap pull - 5 x 8

B1. low straddle L hold - 5 x 15 sec
B2. skin the cat - 5 x 3

C1. wall HS trap 3 press - 5 x 5

D1. wrist conditioning
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Old 12-12-2013, 12:11 PM   #63
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

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

________


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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Old 12-16-2013, 09:10 AM   #64
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

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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Old 12-17-2013, 12:06 PM   #65
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Tue 12-17-13
ph1a-wk3

am - EQ

joints
wrist stretches
straddle
scaps

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 20 sec
B2. one leg GM - 3 x 5 each side

C1. HS body line wall drill - 5 x 15 sec
C2. shinbox hip raise - 5 x 5 each side

D1. elevated back bridge hold - 3 x 15 sec
D2. elevated straddle up - 3 x 5

E1. wrist conditioning
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Old 12-18-2013, 10:10 AM   #66
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Wed 12-18-13
ph1a-wk3

am - SASa1

joints
wrists
straddle
scaps

A1. wall assisted straddle half press HS - 5 x 4
A2. lower to adv tuck FL hold - 5 x 15 sec

B1. planche lean - 5 x 15 sec
B2. k2e - 5 x 10

C1. YTWL's - 2#s x 3 x 5

D1. wrist conditioning

_______


pm - SASb2

joints
wrist stretches
straddle
scaps

A1. rto support - 5 x 20 sec
A2. arch scap pull - 5 x 15 sec

B1. low straddle L hold - 5 x 15 sec
B2. skin the cat - 5 x 3

C1. YTWL's - 2# x 3 x 5

D1. wrist conditioning
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Old 12-19-2013, 09:13 AM   #67
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Thu 12-19-13
ph1a-wk3

am - EQ/BASa2

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 - 1 x 15 sec
D2. elevated straddle up - 1 x 5

E1. 1 seated MU + 1 ring dip - 1 rep every 1:30 x 15

The clicking I get in my left shoulder while doing dips or when pressing into a rto support position went away today when I focused on using my left pec to press to the top.

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

_______


pm - BASb(d)

joints
wrist stretches
scaps

A1. ground row / 31x1 - 6, 6, 6, 6
A2. DFD pushup / 30x1 - 6, 6, 6, 6

B1. band retraction - red cord x 2 x 10
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Old 12-22-2013, 10:04 AM   #68
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Sun 12-22-13
ph1a-wk3

am - SASa(d)

joints
wrist stretches
straddle
scaps

A1. wall assisted straddle half press HS - 2 x 4
A2. lower to adv tuck FL hold - 2 x 15 sec

B1. planche lean - 2 x 15 sec
B2. k2e - 2 x 10

C1. YTWL's - 2#s x 2 x 5

D1. wrist conditioning

_______


pm - SASb1

joints
wrist stretches
straddle
scaps

A1. rto support - 5 x 20 sec
A2. arch scap pull - 5 x 15 sec

B1. low straddle L hold - 5 x 15 sec
B2. skin the cat - 5 x 3

C1. YTWL's - 2# x 3 x 5
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Old 12-23-2013, 09:49 AM   #69
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

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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Old 12-24-2013, 09:54 AM   #70
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Tue 12-24-13
ph2i-wk1

am - EQb/LB1

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. goblet squat / 41x1 - 35# x 5 x 5
D2. kb swing - 53# x 5 x 10

E1. kit calf raise - 5 x 5 each side

F1. ankle conditioning

______


pm - EQc

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 - 2 x 15 sec
C2. shinbox hip raise - 2 x 5 each side

D1. HS toe pull - 3 x 5
D2. elevated straddle up - 3 x 5

There were tough. I fell a couple of times, but twice I got my alignment really well and had 8-10 sec holds.

E1. frog stand - 3 x 15 sec
E2. weighted tri lat stretch - 15# x 3 x 15 sec
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