July 13, 2015

Holy Shoulders!!! Started out with a little strain in the anterior portion of delt - maybe bicep tendon. Did a TON of mobility and warmup. Felt ok during work. Fun day today!

Warmup:

1. Banded OH Passes / Pull Downs / Scap Push Ups / Squat Warmup to song - basic D-Rom
2. Whole IDO PORTAL Shoulder Mobility - ROM Warmup with Cross bands (10 Reps each)
3. LX ball to sub scap and lats

A. Seated Z-Press; 4-5 reps x 5 sets; rest 2min 

• Sets 1-4 - All 5 Reps @ #75 and Set 5 - 4 Reps @ #80

B. Muscle-Up; 3 UB reps x 6; rest as needed

• Set 1: No Video UB - Easy
• Set 2: https://youtu.be/LdjRb9DI5Qg
• Set 3: https://youtu.be/5O_06DCXooU
• * BEST SET? - Set 4: https://youtu.be/jYo1AKmzZHY
• * BEST SET? - Set 5: https://youtu.be/5MQvTdeRgfo
• Set 6: https://youtu.be/b4vtrJHRmu0
• Focused on faster turnover and tried to keep toes together on swing. They felt good.

C. Strict TTB - accumulate 10 reps NOT for time (control up and down so there is NO swing...think elite gymnastics)

• Accumulated 10 Reps
• Video eg. 2 Reps: https://youtu.be/yQm5guGrSEU
• Video eg. 3 Reps: https://youtu.be/qZf_mA3PB64
• Cannot do with straight legs. Was able to do with bent knees and extend. Is this OK?

D. Strict Bar-Hanging Alt. Single-leg Pikes - accumulate 10 reps ea leg NOT for time 

• This is insanity
• Video eg. : https://youtu.be/W4BQPYWeXTY
• Video eg. : https://youtu.be/oit4So5T7EE

+
4 Rounds NOT for time
20sec Ring Dip Stretch (hold bottom of ring dip for 20sec, go as low as possible in ROM)
5x Assisted Jumping Muscle-up Negatives (jump up into top of MU, slowly lower yourself into the bottom of the dip, and control all the way through the transition to full-hang, use a box to assist)
3x False Grip Strict Pull-ups @22x2 tempo

1x Muscle-up 

• All 4 sets complete - no fails on MU (did double MU on last 4th set)
• Video of Set 3 (Time Lapse): https://youtu.be/Ko8DwE-IPi0
• Video of MU Set 3: https://youtu.be/-W5A48HmuLE