SESSION 1 (20 mins)
WARMUP: gyroball, flail, stretching
Forearm bar: 10/10, 10/10 @ 10kg x 3
Finger-board roller: 4kg x 3
1" wrist roller: 10kg x 3
2" wrist roller: 10kg x 3
Levering:
Extension: 15/15 @ 1kg x2
Flexion: 15/15 @ 1kg x 2
Rotation: 15/15 @ 1kg x 2
Plate planing: 1kg --> release x 2
Pinching:
4x4 @ 10kg --> release x 2
2x4 @ 10kg --> release x 2
1x4 @ 10kg --> release x 2
SESSION 2 (15 mins)
WARMUP: gyroball, flail, stretching
Finger-board roller: 4kg x 2
1" wrist roller: 11kg x 3
2" wrist roller: 11kg x 3
Levering:
Extension: 15/15 @ 2kg x 2
Flexion: 15/15 @ 2kg x 2
Plate planing: 2kg --> release x 2
Pinching [cf. LINK for visuals]:
4x4 --> release @ 11kg
2x4 --> release @ 11kg
1x4 --> release @ 11kg
+ + +
I have written "release" instead of "failure" since "failure" is a taboo word. All the same, for my iso drills, I held it until couldn't hold it any longer, which is laymanese for "to failure."
So called "plate planing" is something I discussed in my 15 May notes: I hold the plate attached to my leverage bar (a table leg) and keep it level for time. You can throw in some tilting, twisting, etc., but I'm not looking to overtax my wrists again.
Oh yes, my abs are sore from my core workout a couple nights ago and my legs are really sore from my higher volume Even Keel workout yesterday. I'm actually eager to do another high volume workout next week, about 5kg higher on all (big) lifts. My biceps, triceps, and pecs are not really sore at all, so I need to go heavier next time.
It's nice to feel my wrists getting stronger without pain, but I know today was a heavy load for them, so I will take things easy tomorrow and ice my hands. Even Keel on Friday and then another crush session Saturday (or Sunday)!
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