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hard_rox · 01-23-2008, 05:01 AM

Wed. Jan 23

Int Rotation (double band) 3x10
Ext. Rotation (double band) 3x10
Scap Pushups: 3x20 (elevated feet)
Wall slides: 2x10
"I" 3x10, 5 lb
"T" 3x10 3 lb
"Y" 3x10 3 lb
Blackburns: 1x20

Sit tuck: 3x15 sec
Sit L: 3x15 sec
Tuck planche: 3x15 sec
HS: 35 sec (wall)

I-T-Y's were a bit on the light side, but I focused on holding them at the top for a second to compensate. Bumped up the p-lette holds by 5 secs a set and that's about the max at this point. Threw in a HS for good measure.

01-23-2008, 05:01 AM	#39 (permalink)
hard_rox I see banned people Join Date: Feb 2004 Location: Northeast Posts: 3,198 My Profile	Wed. Jan 23 Int Rotation (double band) 3x10 Ext. Rotation (double band) 3x10 Scap Pushups: 3x20 (elevated feet) Wall slides: 2x10 "I" 3x10, 5 lb "T" 3x10 3 lb "Y" 3x10 3 lb Blackburns: 1x20 Sit tuck: 3x15 sec Sit L: 3x15 sec Tuck planche: 3x15 sec HS: 35 sec (wall) I-T-Y's were a bit on the light side, but I focused on holding them at the top for a second to compensate. Bumped up the p-lette holds by 5 secs a set and that's about the max at this point. Threw in a HS for good measure.