Saturday, October 13th, 2018

Wrist Warm-up 
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A1. HS Trap 3 Press; 8 reps x 3 sets; rest as needed 
A2. GHD Thoracic Stretch; 45 sec x 3 sets; rest as needed 
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 3 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
B3. Low-rings Kneeling German Hang - 20sec x 3 sets ; rest as needed (mild stretch)
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A. Swing Drill to MU; 8min EMOM follow video: https://www.instagram.com/p/BcCxw6uho_r/?taken-by=cfgymnastics
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Last week on the EMOMs
EMOM 20 min:
Odd- 8 STOH @ 115# (with barbell) 
Even- 4-7 Muscle Ups 
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EMOM 20 min:
Odd- 8-10 S HSPUs (be smart with these) 
Even- 8-12 TTB 
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EMOM 20 min:
Odd- 8 Ring Dips
Even- 8-10 C2B Pull-ups


A1-B3. Completed. Everything feels good. Warming wrist up well but still a little bit of pain. 

A. MU Swing Drill - I like these. Makes me focus on form. 

Only did 18min of each EMOM. I had t skip the last one because I was out of town, so the last on one I completed was 16min. That said, could have done the 20min, but 18min was prob smart decision. Everything was unbroken, higher end of rep range for all movements. I only did 4 on MU though to focus on form and speed. Didnt have a lot of time to warm up, so I used 50# DB for S2O.