BAS

Total time: didn't time. Scaled it today. Do Rx next time.

0:00-10:00

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

Wrist conditioning routine

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

Pseudo-planche Pushups
6r
6r
6r

:00 -
Parallette presses (feet on stool)/Wall Arm Sliders 3/Superset pancakes 60s hold)
BW x 8/60s
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 4x4 elevated off bar. Straight through
BW x 8/60s Strong straight through.
BW x 8/60s strong set. Might have had another, but straight through. Last week was broken

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.

34:00 - 47:00
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side

9 sec =
9 sec =
9 sec =
9 sec =
9 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

48:30 - 57:00
DB Bench Press/Inverted Rows on Rings
(Feet on stool) (Supersetted with chest stretches and bow and arrow lat stretches)
6r =
6r = slow and strong. Lock out w full protracted shoulders
6r = stronger than previous week. Keep forward.


Pull-ups
5
5
5

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