BAS

0:00-9:30
Wrist conditioning routine

Wheel rollouts x 10

T- presses DB
25lb x 8 each side x 2 sets.

Shoulder warm-ups with red band
Pull-aparts x 10 x 2
Windmills x 10 each direction
Dislocates x 10

Scapula rotations x 10

11:00 - 33:00
Parallette presses (feet on stool)/Wall Arm Sliders x 3/Superset pancakes 60s hold)
BW x 10/60s
BW x 8/60s tempting to shift weight to feet. 4r each leg. Alternate legs elevated off bar. Strong set.
BW x 8/60s Alternate legs 2x2 elevated off bar. Straight through
BW x 8/60s broken last 2. Tough.
BW x 7/60s Last few tough, but made it.

Keep stress on shoulders and don't transfer weight to feet at top of rep. Very strong sets. Added one rep to every set, two on the last two. Strong today. Get to 10 before moving to next progression.

34:30 - 49:15
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

9 sec =
9 sec =
10 sec
10 sec
8 sec
Little pulses at the end of the hold 2-3" Very strong today. Arms at 90, held very strong. Work on straightening legs in air. Shoulders protracted

50:30 - 57:00
Pseudo Planche Push-ups
(Supersetted with chest stretches and bow and arrow lat stretches)
4r =
5r = slow and strong. Lock out w full protracted shoulders
4r = stronger than previous week. Keep forward.

Hands on mat, feet on slope of DL platform. Good lean forward.

58:00 - 62:30
Inverted Rows on Rings
(Feet on stool)
9r
10r
10r