Friday – 8/5/2016 – TTT

Trained earlier than normal and not under the best amount of sleep
A1 – Wide grip pullup negative with 15 sec eccentric x 1, rest 90 sec
15 seconds felt like an eternity
A2 – Belly to wall hold in hollow body 30 sec, rest 90 sec x 5 (film your first one for your own benefit to ensure your position is coming through the shoulder girdle and not overextending the spine)
Set 3 this got to be really demanding. But position in video doesn’t look too bad at all
B1 – Wide grip banded PVC lat pulldown from seated x 15-20 (maintain hollow body), rest 60 sec
20 across, it was definitely a fight to keep hollow and good pvc path
B2 – Banded strict press @ 21X2 x 6-8, rest 2 min x 4
65 x 6 across, focused on tight glutes and ribs locked down in overhead position, negative was a bitch, and it was a fight for rep 5 & 6 each round
C – Overhead yoke carry x 50ft, start a set every 90 sec x 6
sucked
D1 – Chest down trap 3 raise with DB @ 30X1 x 6/side
8lbs – that little clavicle annoyance was present today on the left arm, 1 second hold was also a fight on the left arm. Could’ve done a little more weight on the right
D2 – Foam roll thoracic extension with resistance – 30 sec of good tension, rest as needed x 3 sets each
Really focused on good external rotation