todays work

hip flexor stretching, z-health r-phase, a few corrective strategies and chest expander work.

Good to be back

A: PR zone - Bottoms up C&P 16kg r/l
11/11

B1/B2 : Pullups 25# / 2 KB Front Squat 16kg's

ladders 1,2
7/7 total

Some minor grip work with block weights and leverage block

Feels good to be doing pullups again, hand is fine.

Going to do the same basic moves with a density mentality and a variety of intensity, heavy low rep, higher rep lighter weight, less intensity but high tension, etc.

Hand is better

Since my hand is improving I am starting a new routine.

A1/A2 : C&P 24kg L/R ,
5 min - 7/7 total reps
done in ladders 1,2

B1/B2 : pullups/ 24kg goblet squat
5 min - 13/13 total reps
ladders 1,2,3,4

20# block weight - clean 3/3 x 3
25# block weight - hand 2 hand toss - 4-5 x 3

leverage block : thumbless wrist flexion 5/5 x 2( This is a great tool, check out the links for Strongergrip.com to the right. )

Plan B

I didn't feel like my regularly schedule routine tonight. I little tired through the shoulders from yesterday and the overhead stretching.
Decided to do some basics to work on form.

some quick Z and toe touch.

all with 16kg
Swings: 10/10
Cleans: 10/10
Snatches: 10/10
All done trying to keep the movements crisp.

Windmill: 2/2 - focused on driving the hip out and really folding, while keeping back leg straight.

Ring dips: 4
Pullups: 5

Shoulders

MP+ Windmill: 24kg x 1/1 x 3
Jerks: 5,5 x 1 x 24kg

minibell swings and mills

working on stretching out ribcage/ t-spine / and overhead reach.

Progress

PR zone A
20/20 - +4

PR Zone B
15/15 - +2

20# block weight: cleans 5/5 x 3
leverage block- wrist curls

Worked on overhead squat flexibility today.

Stuck

PR zone A
16/16 - no improvement over last time

PR zone B

13/13 - no improvement.

wrist extension and block weight training