Monday – 11/7/16 – TTT

A – 6-8 C2B pullups into 3-4 Bar muscle ups, new set every 2 min x 5
6/4 – 6/4 – 7/4 – 7/4 – 8/hands separated on 1st muscle up
Was mad, because felt solid and got more fluid feeling as I went. Taped up the hand that was effected last week, and did nothing with the other hand which was effected today. smh
B1 – 1-arm DB push press x 8/side, rest 30 sec bt sides
60-70-75 x 2
B2 – Bent over Dbl DB/KB supinated row x 12, rest 90 sec x 4
45 x 2, 50 x 2
C – Back rack cyclist squats @ 2011 tempo x 8, new set every 2:30 x 5 (stimulus here is VMO development, toes forward and knees tracking)
145 and these sucked today. The 1 second concentric was the worst part, also focused on not going ass to ankles, that’s when I felt the most activation.
+
For time, 30-20-10
HSPU (open standard)
Row cals
7:44
Could’ve gone a little harder on the row for the 30-20 but wanted to be conservative for the hspu.
Set of 30 did 18/12 – lost balance on the 18th but wanted to try for a bigger first set
All 20, with quick rest on my head at 11 and 14
+
D1 – Chest supported DB reverse flys x 8-10, rest 60 sec
D2 – Prone thoracic extensions x 4-5 with 3-5 sec hold at top of each, rest 60 sec x 4
Going to have to do D at home this evening due to time constraints and commitments.