Friday – 3/31/2017 – TTT

10-12 min of thoracic bridge flow work and active hanging from double and single arm
+
A1 – Wtd strict pullup x 3, rest 30 sec
45-55-57.5-60
A2 – Unloaded strict pullup x 6, rest 30 sec
done
A3 – Supinated grip hang chin over bar ALAP -5sec, rest 3 min x 4 sets (stop before failure, but make it tough)
22-17-15-14
B1 – DB Z-press from straddle seated x 8 (2 sec hold overhead each rep), rest 30 sec
30 x 3, 35
One set @ 35 was rough
B2 – Dbl DB push press x 12, rest 30 sec
50
Today only had access to that or 70 so that jump wasn’t going to happen.
B3 – Banded tricep pulldown x 15, rest 3 min x 4 sets
done
C1 – Standing banded PVC hollow pull throughs x 8, rest 60 sec (https://www.instagram.com/p/BR-5nFeBw4U/)
Done
Was definitely a fight to get into the overhead position,
C2 – Supinated grip BB OH press x 6, rest 60 sec
65-85x 3
It felt tough to keep my wrist in the supinated position. I adjusted my hand position to see if it improvedl
C3 – Straddle tucked HS hold x 10-15 sec, rest 2 min x 3 sets
done
D – Ring support hold with straight arms and external rotation – accumulate 90 sec for quality, drive external rotation through shoulders, not just wrists/forearms
done
E – Tucked ice cream makers on pullup bar 3 sets of 6, rest as needed
Had a hard time with not swinging while using the bar today, started slow and tried to hone in the skill but wasn’t the best today