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Old 12-26-2013, 11:25 AM   #71
Hunter Laing
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Join Date: Aug 2013
Posts: 108
Default

Thu 12-26-13
ph2i-wk1

am - SASa1

joints
wrist stretches
straddle
scaps

A1. wall assisted half straddle press HS / 3512 - 7 x 2
A2. pull to tuck FL hold - 7 x 7 sec

B1. tuck Lsit to tuck PL - 7 x 3
B2. HLR - 7 x 3

C1. YTWLs - 2#s x 3 x 5

D1. wrist conditioning

_______


pm - SASb2

joints
wrist stretches
straddle
scaps

A1. tuck rings L sit - 7 x 10 sec
A2. arch scap hang - 7 x 10 sec

B1. low straddle L - 7 x 10 sec
B2. pull from hang to inverted hang, lower to 5 sec BL, then 5 sec GH, pull back to invert hang, lower to 5 sec FL ecc - 7 x 1

C1. unilateral trap 3 raise - 3# x 3 x 5 each side

D1. wrist conditioning
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Old 12-30-2013, 10:04 AM   #72
Hunter Laing
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Join Date: Aug 2013
Posts: 108
Default Q

Mon 12-30-13
ph2i-wk2

am - EQa/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 - 2 x 15 sec
D2. weighted tri lat stretch - 2 x 20 sec

E1. max rep MU - 3, 3f, 2

F1. towel assisted one arm chin / 31x1 - 7 x 1 each side
F2. elevated DFD pushups - 7 x 3

G1. seated db ext rot - 5# x 5 x 6 each side

H1. wrist conditioning

________


pm - BASb2

joints
wrist stretches
scaps

A1. ring routine - 3 time through

Fack this was hard. Missed the forward roll the second time through and barely made it the third time. Shoulder stand is getting better though.

B1. rope chin - 8 x 3 alt top hand every set
B2. parallette pushups / 31x1 - 8 x 3

C1. cuban rotation / 4020 - 10# x 4 x 10
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Old 01-02-2014, 11:13 AM   #73
Hunter Laing
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Join Date: Aug 2013
Posts: 108
Default

Thu 1-2-14
ph2i-wk2

am - SASa(d)

joints
wrist stretches
straddle
scaps

A1. wall assisted half straddle press HS / 3512 - 3 x 2
A2. pull to tuck FL hold - 3 x 7 sec

B1. PL lean - 3 x 7 sec
B2. HLR - 3 x 3

C1. unilateral trap3 raise - 3# x 2 x 5 each side
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Old 01-04-2014, 02:02 PM   #74
Hunter Laing
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Join Date: Aug 2013
Posts: 108
Default

Sat 1-4-14
ph2i-wk2

am - EQa(d)/BASa(d)

joints
wrist stretches

straddle
scaps

A1. back body line drill - 1 x 20 sec
A2. active pigeon stretch - 1 x 5 each side

B1. front body line drill - 1 x 20 sec
B2. one leg GM - 1 x 5 each side

C1. HS body line wall drill - 1 x 15 sec
C2. shinbox hip raise - 1 x 5 each side

D1. frog stand hold - 1 x 15 sec
D2. weighted tri lat stretch - 2 x 20 sec

E1. max rep MU pull - 4

F1. towel assisted one arm chin / 31x1 - 3 x 1 each side
F2. elevated DFD pushups - 3, 2, 2

G1. seated db ext rot - 5# x 1 x 10 each side

________


pm - BASb(d)

joints
wrist stretches
scaps

A1. ring routine - 1 time through

B1. rope chin - 3 x 3 alt top hand every set
B2. elevated parallette pushups / 31x1 - 3 x 3

Doing deload sessions because I'm fighting a cold and I want it gone before my upcoming job interviews.
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Old 01-06-2014, 11:04 AM   #75
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Mon 1-6-13
ph2i-wk3

am - SASa1

joints
wrist stretches
straddle
scaps

A1. wall assisted half straddle press HS / 3512 - 7 x 2
A2. pull to tuck FL hold - 7 x 7 sec

B1. PL lean - 7 x 7 sec
B2. HLR - 7 x 3

C1. unilateral trap 3 raise - 5#s x 5 x 5

D1. wrist conditioning

_______


pm - SASb1

joints
wrist stretches
straddle
scaps

A1. tuck rings L sit - 7 x 10 sec
A2. arch scap hang - 7 x 10 sec

B1. low straddle L - 7 x 10 sec
B2. pull from hang to inverted hang, lower to 5 sec BL, then 5 sec GH, pull back to invert hang, lower to 5 sec FL - 7 x 1

C1. ytwls - 3# x 3 x 5
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Old 01-07-2014, 11:48 AM   #76
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Tue 1-7-14
ph2i-wk3

am - BASa1

joints
wrist stretches
straddle
scaps

A1. max rep MU pull - 4, 3, 3

B1. towel chin / 41x1 - 7 x 1 each side
B2. elevated DFD pushups / 30x1 - 7 x 2

C1. seated db ext rot / 4020 - 6# x 4 x 6

D1. wrist conditioning

_______


pm - BASb2

joints
wrist stretches
scaps

A1. ring routine - 3 times through
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Old 01-09-2014, 12:04 PM   #77
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Thu 1-9-14
ph2i-wk3

am - SASa(d)

joints
wrist stretches
straddle
scaps

A1. wall assisted half straddle press HS / 3512 - 3 x 2
A2. pull to tuck FL hold - 3 x 7 sec

B1. PL lean - 3 x 7 sec
B2. HLR - 3 x 3

C1. unilateral trap 3 raise - 5#s x 2 x 5
Hunter Laing is offline   Reply With Quote
Old 01-12-2014, 10:55 AM   #78
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Sun 1-12-14
ph3a-wk1

BASa

joints
wrist stretches
scaps

A1. seated MU - 2 reps every 1:30 x 7

B1. chin up / 31x1 - 6, 5, 5, 4, 3
B2. ring dip / 31x1 - 6, 6, 5, 5, 4

C1. band retraction - 5 x 10

D1. wrist conditioning
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Old 01-13-2014, 11:46 AM   #79
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Mon 1-13-14
ph3a-wk1

SASb

joints
wrist stretches
straddle
scaps

A1. tuck rings L sit + rto support - 5 x 10 sec + 10 sec
A2. arch scap pull w/ 5 sec hang on last rep - 5 x 5

B1. bent leg straddle L - 5 x 15 sec
B2. german hang pull - 5 x 3

C1. unilateral trap 3 raise - 3# x 3 x 10 each side

D1. wrist conditioning
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Old 01-15-2014, 04:20 PM   #80
Hunter Laing
Member
 
Join Date: Aug 2013
Posts: 108
Default

Wed 1-15-13
ph3a-wk1

BASb

joints
wrist stretches
scaps

A1. ring routine - 3 times through

B1. rope ground row / 31x1 - 6, 6, 6
B2. parallette pushups / 31x1 - 6, 6, 6

C1. cuban rotation / 4020 - 6# x 3 x 10

D1. wrist conditioning
Hunter Laing is offline   Reply With Quote
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