Monday, February 10, 2020

BAS

Total time: 65:00

0:00-17:00

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 

18:00 - 36:00
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 6/60s Strong straight through. 
BW x 6/60s 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. 

37:00 - 47:00 
Bent arm press static holds (Parallettes and black band) Prone hip stretches x 30s per side 

9 sec =
6 sec -3
8 sec -1
7 sec 
7 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 - 55:00
Inverted Rows on Rings 
(Feet on stool) 
8r
8r
6r
7r
5r

Headstand leg raises 







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