9.27.19

Energy: 9

Soreness: 6 – Shoulders/traps

Sleep: 7hr 30min + Sleep Quality:

Motivation: 9

Training Quality: 10

Theraband shoulder prep routine: (let me know if this helps your shoulders feel more ‘ready’)
Part 1: https://youtu.be/O31MmhW72WE
Part 2: https://www.youtube.com/watch?v=K_ZwQLyueVg
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(Let’s go through the TTB skill together)  = I added in some notes bc we did most of this together but if you need me to add anything more let me know 🙂 Thanks for this! I really enjoyed being able to work with you and see a lot of value in the cues/help – makes such a huge difference so fast!
30 min TTB Skill:

Focuses for TTB progressions:
1) Hip extension and tension in the arch
2) Compressing at top of rep (toes touching bar) so you don’t have to use as much lat strength to complete each rep

TTB technique:
A. Accumulate 3 sets of 5 arch to hollow on bar with legs together and straight in arch
B. Accumulate 3 sets of 5 arch to knee tuck- same arch position but bring knees up to about hip height in the front of the swing (keep legs straight in back)
C. Accumulate 3 sets of 5 TTB with straight legs in the arch (you can bend kneed to touch toes to bar if you need to)
D. Accumulate 3 sets of 5 TTB w/ same points from “C” AND not looking at the bar (look straight ahead)
***If you can’t make contact on any of these drills- just get as high as you can each rep while keeping technique clean
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A. 5 min accumulating chin up reps (no negative) = Did 10 total for quality instead of on the 5min clock, resting as needed in order to maintain quality.
B. 5 min accumulating pronated grip pull-up negatives = Did 5 total negatives for quality instead of on clock, same note for rest as above.
C. AMSAP chin over bar hold (pronated grip- palms facing out) x6, rest 60 sec = was getting 7-10s (I think) on these
D. 4 strict press @70-80% x5, rest as needed = used 75# – Felt really good
E. 4 bench press @ 70-80% x5, rest as needed = used 100# – Felt great
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Crossover symmetry recovery protocol- single arm focus – Whoops, missed reading this!
*do each movement with just L arm, then just R arm