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.
