9/29

sleep 10-6:15 (8.25hrs)

A. wrist stretching protocol – 4 stretches
B1. kneeling wrist walk; 5 reps x 2 sets; rest 30 sec
B2. first knuckle walk; 5 reps x 2 sets; rest 30 sec
C1. Headstand hold; 20-30 sec x 2 sets
30 sec x 2 sets – felt solid on discs
C2. HS hold – anterior facing wall; 30-45 sec x 2 sets
focusing on decompression
D. DL fatigue resistance
165#x20 – 4 breaths, 175#x20 – 5 breaths
E. BTN Press fatigue resistance
didn’t do this
+
2 rounds on the 4 min for 4 sets:
10 DB bent over row
10 DB suitcase DL
10 DB PP
10 DB FR WL
used 15# DBs per hand, then 17.5#’s, then 2 sets at 20#/h – ended up being just under 2 min rests (taking just over 2 min for 2 rounds of work) – 4.5 breaths on the 15#’s, 4.5 breaths on the 17.5’s, and 5 breaths each time for the 20’s – I like this version of the work more, since it’s a bit more like MAP 4 style than MAP 6 style, allows me to use a heavier weight more relevant to the sport of fitness.. fatigue in elbow flexion was limiting factor at 20#’s – was holding supinated style on FR WL as well, which was a good stimulus
+
10 min AB MAP10
15 min MAP10