GT W2D6

A. Peg Board work - low up and down, continuous for 30s; rest 60s x 11 sets

Done. Was able to keep moving for all sets for the entire 30s (last time I resorted to holding lockoff positions in the later sets because I was so fatigued). Still very tough though!

B. Strict HSPU; Accumulate 10 reps @ comfortable pace; rest 2 minutes x 4 sets (set 2 - 8 reps, set 3 - 6 reps. set 4 - 4 reps)

Mixed day for these. Set of 10 was shaky - I don't think I had my midline and shoulders fully locked in for most of the reps or maybe I just wasn't warmed up enough. But got stronger from there, with the exception of a slight hiccup during the set of 8 (you'll see on the video...)

Results: 

10 = 1:45 (19s faster than last week) [3-3-2-1-1]

8 = 1:58 (***see below)

6 = 0:44 (0:24 faster) [4-1-1]

4 = 0:14 [4]

Videos: 10 - https://www.youtube.com/watch?v=LohJBEgBqVM; 8 - https://www.youtube.com/watch?v=n91mQGUUN5I; 6 and 4 combined - https://www.youtube.com/watch?v=YkL3HWgDcEk. 

***OK, so regarding the set of 8, I did a set of 4, broke, then started again. I'm not sure what exactly happened on this rep but I got cockeyed, tried to save it and couldn't, and ended up coming off wildly and in a manner than my injured glute was decidedly unhappy with. It yelped at me very, very loudly. BUT it really was like a "stinger" and the pain went away almost immediately. So yeah. I finished out the set and the workout without incident. Even with the fall and short breather after it, my time on this set was the same as last week so if I hadn't fallen I think I would have been a good 0:20 or more seconds faster. I did take credit for that almost but not quite rep unintentionally, however.

B1, Banded face pulls; 14 reps @2222; rest 30s

B2. FLR on rings; 35s; rest 30s

B3. Banded External rotation @20x1; 12 reps ea arm; rest 90s x 4 sets

Done and done.

C1. Cuban Press w/5lbs in each hand; 12 reps; rest 30s

C2. HS hold; 35s; rest 30s

C3. Scap only push ups; 25 reps; rest 90s x 4 sets

Also done :) Scap pushups def added up by the 4th set.

OVERALL: Peg board definitely tires things out before the HSPUs but that good experience. I feel generally pretty good about the day, especially coming back strong after starting out a bit iffy on the HSPUs and after the fall. I PROMISE I am ok - I definitely need/want to keep working HS stuff, I'll just be more careful. While it was quite a stinger when it happened, I'm not having any lingering issues.