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Old 01-16-2014, 12:53 PM   #81
Hunter Laing
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Join Date: Aug 2013
Posts: 108
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Thu 1-16-14
ph3a-wk1

SASa

joints
wrist stretches
straddle
scaps

A1. wall assisted straddle press HS - 5 x 3
A2. lower to tuck FL hold - 5 x 15 sec

B1. HS wall runs - 5 x 10
B2. HLR - 5 x 5

C1. YTWLs - 2#s x 5 x 5

D1. kb swing - 1.5pd x 20
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Old 01-18-2014, 11:11 AM   #82
Hunter Laing
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Join Date: Aug 2013
Posts: 108
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Sat 1-18-14
ph3a-wk1

BASa

joints
wrist stretches
scaps

A1. seated MU - 2 reps every 1:30 x 8

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

*missed last rep

C1. band retraction - 5 x 10

D1. wrist conditioning
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Old 01-19-2014, 12:42 PM   #83
Hunter Laing
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Join Date: Aug 2013
Posts: 108
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Sun 1-19-14
ph3a-wk1

SASb

joints
wrist stretches
straddle
scaps

A1. tuck rings L sit + rto support - 5 x 10 sec + 10 sec
A2. arch scap hang - 5 x 15 sec

B1. L sit - 5 x 15 sec
B2. german hang pull - 5 x 4

C1. unilateral trap 3 raise - 3# x 4 x 10 each side

D1. wrist conditioning
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Old 01-20-2014, 11:45 AM   #84
Hunter Laing
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Join Date: Aug 2013
Posts: 108
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Mon 1-20-14
ph3a-wk2

BASb

joints
wrist stretches
scaps

A1. ring routine x 3

B1. rope row / 30x1 - 6, 6, 6, 6
B2. DFD pushup / 30x1 - 6, 6, 6, 6

C1. seated db ext rot - 5# x 3 x 10 each side
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Old 01-21-2014, 11:29 AM   #85
Hunter Laing
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Join Date: Aug 2013
Posts: 108
Default

Tue 1-21-14
ph3a-wk2

SASa

joints
wrist stretches
straddle
scaps

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

B1. HS wall runs - 5 x 10
B2. HLR - 5 x 5

C1. YTWLs - 2#s x 3 x 5

D1. wrist conditioning
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Old 01-23-2014, 03:49 PM   #86
Hunter Laing
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Join Date: Aug 2013
Posts: 108
Default

1-23-14
ph3a-wk2

BASa

joints
wrist stretches
scaps

A1. seated MU - 2 reps every 1:30 x 9

B1. chin up / 30x1 - 6, 6, 5, 5, 4
B2. ring dip / 30x1 - 6, 6, 5, 4, 4

C1. band retraction - 5 x 10
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Old 01-27-2014, 10:57 AM   #87
Hunter Laing
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Join Date: Aug 2013
Posts: 108
Default

Mon 1-27-14
ph3a-wk3

SASb

joints
wrist stretches
straddle
scaps

A1. tuck rings L sit + rto support - 5 x 10 sec + 10 sec
A2. arch scap hang - 5 x 15 sec

B1. bent leg straddle L - 5 x 15 sec
B2. german hang pull - 5 x 4

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

D1. wrist conditioning
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Old 01-28-2014, 11:17 AM   #88
Hunter Laing
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Join Date: Aug 2013
Posts: 108
Default

Tue 1-28-14
ph3a-wk3

BASb

joints
wrist stretches
scaps

A1. ring routine x 3

B1. rope row / 30x1 - 6, 6, 6, 6, 6
B2. DFD pushup / 30x1 - 6, 6, 6, 6, 6

C1. wrist conditioning
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Old 02-03-2014, 10:30 AM   #89
Hunter Laing
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Join Date: Aug 2013
Posts: 108
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Mon 2-3-14
ph4i/f - wk1

Ia

joints
wrist stretches
straddle
scaps

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

B1. half straddle press HS against wall / 3512 - 5 x 2
B2. pull to FL hold - 5 x 7 sec

C1. HSPU ecc / 81-- - 5 x 2
C2. towel asst OAC / 41x1 - 5 x 1 each side

D1. unilateral trap 3 raise - 5# x 3 x 6

E1. wrist conditioning
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Old 02-04-2014, 10:34 AM   #90
Hunter Laing
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Join Date: Aug 2013
Posts: 108
Default

Tue 2-4-14
ph4i/f-wk1

F1-5

joints
wrist stretches

A1. bent hollow body hold - 4 x 24 sec
A2. cat cows - 4 x 5

B1. scap shrugs - 4 x 6
B2. swivel hips - 4 x 5

C1. incline pushup - 4 x 6
C2. german arm swings - 4 x 10

D1. hinge row - 4 x 6
D2. upright lat lean - 4 x 30 sec
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