Prior week was absolutely brutal. Slept all day Sunday and most of the day Monday trying to recuperate from all my time in the heat the week before. Unfortunately that led to some not-so-great workouts during the week. I took Thursday/Friday off and pulled at practice on Saturday and somehow everything got better.
Monday August 3rd
Internal rotation
2 sets
Fingertip Wrench (bad idea don't do this until RH middle finger is ready)
2 x 20 @ 25 lbs
WW Side Pressure
Sets of 10 to 35, 45 lbs
Pronated Down Pressure
Sets of 10 @ 40, 45, 45
Pronator Hater
Sets of 20 @ 35, 35, 40
Belt Pronation over Knuckle
Sets of 20 to 25, 30, 30 lbs
Tuesday August 4th
Curls
10 reps @ 30, 40, 50, 60, 70 lbs
Table Back Pressure
5 reps to 60, 60 lbs
MS Supination at Table
10 reps to 35, 37, 37 lbs
Extensors
2 sets
Wednesday August 5th
Internal Rotation
2 sets
Static Pronator Hater
to 80 lbs (8 seconds)
Static Pronated BP (Table, Belt)
to 65 lbs (8 seconds)
Static Pronated SP (Table, MS) [this is probably what fucked my elbow up]
to 50 lbs (12 seconds)
Extensors
Saturday August 8th
Table practice with lighter guys. Got some time in with a couple of the pros.
What I learned:
1) Very important to put pressure on ALL 4 FINGERS of opponent to stay out of hook.
2) A-side Kings Move - With hand control/pronation intact, slide off leg under table to apply bodyweight rather than rely on internal rotation/chest
