A – Banded strict HSPU – 10 sets of 3, not for time, rest as neededdone, set 7 on became harder to lockout so just took a little longer breaks
+
AB 18 min @ 250-300 watts, hop off every 3 min to do 6 straight leg strict toes to bar at slow tempo
5th set became harder to keep consistent slow tempo on all 6 reps, it happened around rep 5
+
B1 – BB skull crushers x 8-10, rest 1 min
75 across
B2 – Bent over BB row x 8-10, rest 1 min x 3
135 x 10 – did 2 with primates grip and one with supinated
C1 – Teacup rotations x 3/direction/side
the internal rotation is the hardest part for me here. I have been spending a ton of time working on loosening up my pecs, and shoulder to improve my external rotation and that has improved greatly but I see a definite need for internal rotation improvement.
C2 – Bent over thumbs up DB reverse flys x 8-10, rest as needed x 3 sets
10 for 8 reps
Focused on pause/holding contraction in the top position.