July 6 through 12 | Gym & Table

July 7 - Tuesday - Side Pressure in lieu of table time on the 5th

Side Pressure (Table, WW)
Sets of 10 to 40 lbs

Down Pressure (Pronator w Strap)
Sets of 10 to 35 lbs

Internal Rotation (Multispinner hook)
Sets of 10 to 32 lbs

Curls
4 x 20 @ 32 lbs

Extensors

July 8 - Wednesday

Posting (table)
to 60 lbs x 5 & 70 lbs x 2  -- Need to stay lighter than this and maintain 5+ rep range

Finger Pressure
to 35 lbs for 10 seconds

Pronation Curls
1 set @ 50 lbs

Elbow Rehab
30 lbs

July 9 - Thursday

Internal rotation
2 sets

Wrist Wrench
Sets of 3, last 2 both at 50 lbs

Curls
Sets of 10 @ 50, 55, 60 lbs

JM Press

Chest flyes

July 10 - Friday

Internal rotation

Strap Posting (table)
to 80 lbs x 1

Plank Anti Toproll
2 x 10 seconds @ 40 lbs

Pronation Curls
sets of 8 @ 40, 45, 50 lbs

Elbow Rehab

July 12 - Sunday

Table time at KCAW

Lots of big guys there, so I really got to work. They basically pinned me every round so my muscles are quite sore. Got some technique advice from Bobby Miller that I'm planning to continue to practice and potentially use for the Sept 12 tournament. I've also decided to try capping my thumb, so 2 changes to technique for the next few practices.