ow

1 arm fw
0:30-1:00
16kg duck walk for ~1:00, maybe a bit more
BFR on elbows, RHAx1:00, fingertip kneeling pu hold 1:00, RHA 1:00

cuffs off

trainer singles
trainger OC+10sec neg
3x0:15

Not feelin strong...on anything.
BFR cuffs on upper arms and legs, took upper arm cuffs off after ~10 minutes (around halfway through the ladder which took 20 minutes)

towel swings 16kg
1 2 3 4 5 6 7 8 9 10

2H towel hammer curls 16kg
1 2 3 4 5 6 7 8 9 10

Push up negatives (10 1 thousand count, with holds and partial reps)
1 1 1 1 1
Top PU hold on 16kg kb
1 1 1 1 1

1 Arm FW (1 lap)+side bend
1 2 3 4 5 6 7 8 9 10

Calf raises
0:10 0:20 0:30 :040
16kg towel swings
1 2 3 4

Cuffs off

Next day
RHAx1:00 ugh
trainer singles
RHAx1:00 A little better?
Yellow mini dislocates
Trainer OC+10 second negatives
3x0:16
Rough, I think tomorrow I'll take off and the next day I'll just hold the heaviest gripper I can close shut as long as I can. Then return with sets of 0:15. Maybe pump the volume?

1 arm FW 16kg, 1 rep=1 lap
1/1 2/2 3/3 4/4 5/5
1/1 2/2 3/3 4/4
1/1 2/2 3/3
1/1 2/2
1/1
2 hand walks (weight held in two hands as if at the top of the deadlift) Just walked to round out the time really. Got some good glute burn though.
50lb DB holdx1:00 each side

Looped yellow mini around my feet so I was standing on it, wrapped towel around band
Zercher good mornings
Just did some work, felt good!

16kg towel hammer curl and carry for a bit

ext band rotation+slow negative reverse lungex3/side
Upper back was pumped. Made sure to work the ext rotation hard.

Feet together squats, yellow miniband held in OHSQ position and doing dislocates in the bottom position. Just did some work.

Pushups against rail
30 some odd reps with some pauses and partials and slow negs in there. Top of the lift is actually more tiring than the bottom right now. That'll change quick but it's a good sign.

RHAx1:00
PU on knees, Fingertipsx~0:40
RHAx1:00
PU on knees, Fingertipsx~0:30
RHAx1:00
PU on knees, Fingertipsx~0:20

Wrist stretches

Partial bird dog
legsx 0:30 0:40
armsx 0:20 0:20
Did cats and dogs in between sets