September 21, 2015

A. Strict HSPU; 3 reps x 12 sets; rest as needed to ensure quality reps 

• Did first 6 Sets EMOM, then a little longer for last 6 - finished in 16:30 total time
• Set 1: 3UB (25's + Abmat - Flat)
• Set 2: 3UB (25's+10's + Abmat - slight def.)
• Set 3: 3UB (25's+10's + Abmat - slight def.)
• Set 4: 3UB (25's+10's + Abmat - slight def.)
• Set 5: 3UB (25's+10's + Abmat - slight def.)
• Set 6: 2+1 (25's+10's + Abmat - slight def.)
• Set 7: 2+1 (25's + Abmat - Flat)
• Set 8: 3UB (25's + Abmat - Flat)
• Set 9: 2+1 (25's + Abmat - Flat)
• Set 10: 2+1 (25's+10's + Abmat - slight def.)
• Set 11: 1+1+1 (25's+10's + Abmat - slight def.)
• Set 12: 1+1+1 (25's + Abmat - Flat)

B1. Supinated Grip Pull-up; 6-8 reps x 4 sets; rest 90 sec
B2. Reverse Close Grip Bench Press @ 2111; 8-10 reps x 4 sets; rest 90 sec

• Set 1: 8 UB C2B Strict Sup.  / 10 UB RCGBP #55
• Set 2: 6+2 / 10 UB #75
• Set 3: 6+2 / 10 UB #85
• Set 4: 6+2 / 8 UB #85
• All Sup. PU Perfect form - chest to bar
• All Bench - tough on wrists! 

C. Butterfly Pull-up; 3 on the minute for 8 minutes 

• miserable - felt I had no strength left to really work on these:(
• tried pause at top, chest through drills, just weak

+
15-20min of mobility Work (shoulder focus)

• 20 MIN of quality shoulder work
• difficult keeping external rotation on right shoulder with prone / pvc + small plate OH work
• def. issues on right side shoulder/scap/lat etc. had to force body into position, very tight and sore in ext. rotation