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From scratch to “Sinister”

GMB Elements 45 min.

Cut the session in half ….

Lot’s of excuses including being on a business trip.

Take away, don’t leave training to after 11:30 pm…
 
GMB Elements 45 min.
SLDL @ 12 kg 2 x 5

GTG
Dead Hang Index finger up and down. ~ 30 sec x 5
OAOLPU Progression (lower than counter top) 5L/5R x 3
 
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GMB Elements 45 min.
SLDL @ 12 kg 2 x 5

GTG
Dead Hang Index finger up and down. ~ 30 sec x 5
OAOLPU Progression (lower than counter top) 3L/3Rx 2
 
Recovered from a strange flu which is not covid during vacation. Punched in 20k + steps in last two days of vacation.

GMB Elements 45 min.
Sldl @ 8 kg 2x5
Dead Hang @ 30 sec. x 3 (index finger up, down) + Finger extension x 5
 
GMB Elements 45 min.
Sldl @ 8 kg 2x5
Dead Hang @ 30 sec. x 4 (index finger up, down) + Finger extension w greent + thin band x 5
 
GMB Elements 45 min.
Sldl @ 16 kg 2x5
Dead Hang @ 30 sec. x 4 (index finger up, down, pinky up down) + Finger extension w green+ thin band x 5
 
Session total : 75 minutes.
SJ Neck - 3 min
Extra shoulder mobility - 3 min
GMB Elements 45 min.
Sldl @ 16 kg 2x5
Dead Hang @ 30 sec. x 4 (index finger up, down, pinky up down) + Finger extension w green+ thin band x 5
KB Press for mobility @ 8 kg. 1 x 5
Suitcase carry @ 16 kg - 3 min.
 
Session total : 80 minutes.
SJ Neck - 3 min
Extra shoulder mobility - 3 min
GMB Elements 45 min.
Sldl @ 16 kg 2x5
Dead Hang @ 30 sec. x 4 (index finger up, down, pinky up down) + Finger extension w green+ thin band x 5
KB Press for mobility @ 8 kg. 2 x 5
Suitcase carry @ 16 kg - 3 min.
 
Total session: 60 min.
SJ Neck Mobility 3 min.
Dead Hang 4 x (20 sec. + Hand Extensions)
GMB Elements 45 min.
 
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Total session: 65 min.
SJ Neck Mobility 3 min.
Dead Hang 4 x (20 sec. + Hand Extensions)
KB Goodmornings 2 x 5
KB DL Drills 2 x 5
GMB Elements 45 min.
 
Business trip …
Shoulder Mobility Sequence (kept this very sloppy, should either do it for real or give up)
GMB Elements 30 min.
Sldl @ 10 kg 1x5
Dead Hang @ 30 sec. x 3
 
Shoulder Mobility Sequence
GMB Elements 45 min.
Sldl @ 10 kg 2x5 ( form is awful, mirror showed me how ugly I am :))
Dead Hang @ 35 sec. x 4
 
Short shoulder mobility routine.
GMB Elements 45 min.
Sldl @ 10 kg 2x5
Dead Hang @ 25 sec. (Index finger up) x 4
 
GMB Elements 45 min.
Sldl @ 8kg 2x5
Dead Hang @ 25 sec. X 4

Finished 35th GMB elements session w great success. Hip, Spine, calf, Hamstring mobility is going well, in a few months time I will be able to do swings without restriction. I also see the light for overhead shoulder mobility and stability to be good enough to start practicing TGU around the same time w Swings. But the TGU s will not be totally restriction free for left arm. But hope the TGUs themselves will help w the mobility.
 
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