Saturday, November 23, 2013

Training: 11/23/2013

HRV: 101 (+3/green)
HR: 51

A1. Strict C2B: 6 x 2-4; rest 105 sec (6x4)
A2. pHSPU: 6 x 3-6; rest 105 sec(6x6)
B1. One Arm DB Row: 3 x 6-8 @30X0, rest 30 sec b/t arms/90 sec after (90x8,8,8)
B2. Ring Dips: 3 x 20; rest 90 sec (3x20)

C. Strict MUs: complete 5-10 good reps, rest as needed (complete)

Notes: Felt good going into the gym this morning, though my hamstrings and glutes were a bit sore from yesterday's workout.  Did a longer warm-up of mobility and activation work (took longer because I was trying out some new movements).  Probably could have warmed-up the front delt a little more.  

No real issues on the strict C2B and I think I was hitting a little lower than last week.  pHSPU were a little more tough than last week with the increase in reps and sets but I was able to complete all reps.  Elbow position was better this week upon examination of film.

Single arm rows were performed with same weight as last week but I was able to hit the top of the rep range each time.  These are hit or miss sometimes based on whether it hits my rhomboids or biceps more. Did the ring dips on high rings for added instability.  Did all sets without kipping to isolate the chest and triceps more.  Felt good but can't achieve turnout (tight internal rotators?).

Since my inner triceps were roasted, I was only able to get three good reps each set.  Played around with some strict bar muscle ups, freestanding HS holds, and muscle up to free-stands.  

***Noticed that my wrists are really inflexible in the HS position.  When I turn them back and attempt a push-up, they get stuck.  I feel a pinching/catching sensation on the back of my wrist when in extension.

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