Training:
B. Strict MUs: accumulate 15-18 good reps (complete)
C. Strict T2B progression - 5 x 3-5 reps, RAN
C1. 90/90 Hip Tilt x 5 breaths
C2. Pike Hold in Seated Position x 30sec
C3. Reverse Situps x 3 x 10sec neg.
x 3 setsD1. Pendlay Row: 3 x 3 @21X0, rest 20 sec - 80% effort (175lbs.)
D2. Supine Bar Rows: 3 x 8-12 @21X0, rest 3 min (10,10,10)
notes-ensure that scaps/humeral head does not roll fwd.
E. External Rotation work
D2. Supine Bar Rows: 3 x 8-12 @21X0, rest 3 min (10,10,10)
notes-ensure that scaps/humeral head does not roll fwd.
E. External Rotation work
Notes: Back was almost completely pain free today, though a full tucked pelvis felt tender. Very thankful to be able to train today without having to think about my back and I think I have found the missing link in my training with the 90/90 hip tilt. Once I was able to get my pelvis organized, all movements felt a lot better. Upper body felt much better in my lockouts, and I have felt this smooth in the jerk in quite some time. Strict muscle ups felt good today and I was able to turn the rings out at the top, something I usually have a hard time doing on the high rings. For strict T2B today, I worked on hip tilts, V-Holds, and Reverse Situps. I chose these movements to work on pelvic positioning and control. Bar rows were challenging today. It think the ROM is larger than I am use to because my body is finally in the right position and I am not reaching my chest and hips up. Need to work on this. Hit a ring pullover today for the first time in my life. This has been a 4 year goal of mine. I want to fine tune this technique for sure so I can string them together no problem.
No comments:
Post a Comment