Tuesday, October 27, 2009

27 October 2009 - Grippers and Complex Work

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Biceps Curls - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs
-Triceps/Wrist/Biceps Stretches

Neck Stretches
-All Directions
-Neck Rotations

Gripper Warm-Up (L/R)
-Stress Ball Squeezes
-Wrist Traction - Purple Rehab Band

Lower-Body Warm-Up
-Up-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20
-Standing Hip/Groin stretches
-BW Lunges
-Front/Back Leg Swings (L/R)
-Side/Side Leg Swings (L/R)

Grippers
RH
-CoC #2.5 X 1
-CoC #2.5 X 1
-170lb CoC #3.5 X 1
-170lb CoC #3.5 X 1
-170lb CoC #3.5 X Miss (~1/16" out)
-Old BBE X 1 FN (~5-7 sec.)
-Old BBE X 1 FN (~5-7 sec.)
-Old BBE X 1 FN (~5-7 sec.)
-174lb BBE X 5 BFN
-RB 330 X 1 Deep Set Attempt
-RB 330 X 1 Deep Set Attempt
-CoC #3 X 1
-CoC #2.5 X 1
LH
-CoC #2.5 X 1
-CoC #2.5 X 1
-CoC #3 X 3 BFN
-CoC #3 X 3 BFN
-CoC #3 X 3 BFN
-Old BBE X 1 Deep Set Attempt
-Old BBE X 1 Deep Set Attempt
-CoC #2.5 X 1


Complex Work Warm-Up (Empty Bar, Snatch Grip)
-DL, SL DL, Hang Clean, Front Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press X 1 Run

Complexes (135lbs, Snatch Grip)
-DL, SL DL, Hang Clean, Front Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 1 Run
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 3 Runs
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 3 Runs
-DL, SL DL, Hang Clean, Front Squat, Push Press, Over-Head Squat X 3 Runs

3" Wrist Roller (Up/Down, Both Directions)
-45 X 3
-45 X 5
-45 X 5
-70 X 2

I was happy with the grippers last night. I had to tape my thumb skin that was torn from the Blob work; it didn't feel right on the gripper handle, but it is what it is. The 170lb CoC #3.5 is starting to feel better. I'm setting it better at the very least. I think gaining back some of the last little bit on the bottom end of the crush and having enough strength to show a good set (and still crush!) will be the deciding factors for me with the MM2. I still need work on both of those areas between now and then. Then being NEXT WEEK! Yeah...

The complex work is fun! Hard, but fun. I'm limited on time so I'm trying to stuff as much gym in as short a period possible. My hip is tight today, but hopefully some stretches tonight will loosen it up. If I can get a workout in like this 2-3 times/week, I'll be happy. The last few runs killed me, btw. I thought I was going to hurl. 1-2 minutes rest between runs. I was hurting. Bad.

I didn't have enough brain function left to weigh myself last night.

Goody