4/21
PT work (external rotation isometric, wall slides, abduction isometrics)
complete
+
A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec
A2 – Light dbl DB bench press x 8, rest 2 min x 4 sets
15-20-25-30 – a little bit sticky pressing through bottom range and shoulder extension, low level pain around 2 or 3 but stayed the same or slightly better deeper into the set of reps and stayed the same as i went up on the weight
B – 2 position halting Trap bar deadlift x 6, rest 2 min x 3 sets (2 sec pause 3 in off ground, and again at knee height. controlled lower to ground and reset, no TNG)
260
C – 2 position halting Trap bar deadlift x 4, rest 2 min x 3 sets
290
+
For time
100 wallballs, 20lbs to 11ft
Around 4:35-4:45 – i checked the clock but forgot to take notes of it. the good news is, shoulder was not effected with pain, just felt fatigued having to shoot to the higher target
+
7 sets of 30 russian swings, rest as needed
My pinkies are not happy
4/22
Class overlap
Partner amrap
25min amrap
50 synchro db snatch
50 synchro sa push press
50 synchro TTB
50 synchro single db box step over
50 (split anyhow) echo cals
1 + 118
+
30 min zone 2 bike erg
4/23 – OFF
4/24
A – Double barrel front squats 6 sets of 6, all sets heavier than week 1 (3/27), rest 2 min
175-185-190-195-200-205 ——— (3/27 numbers 155-175-185-190-192-194)
B1 – Empty bar front rack paused squat just above parallel x 20 sec, rest 20 sec
B2 – Empty bar jumping back squats x 15-18, rest 3 min x 3 sets (partial ROM, narrower stance with toes forward)
18 reps and that kind of sucked
C – 1-1/4 BB hip thrusts x 6, rest 2 min x 4 sets
185-205-225-245
D – Knee tucks from plank position with feet on slider/row seat x 12-15, rest 90 sec x 4 sets
12 – i found my self shifting forward in more of a planche lean and that was a little shaky on the shoulder but when i kept the shoulders on top of my hands it was much more manageable.
+
Glute burnout
Banded hip abductions from seated – 25 reps leaning back + 25 reps sitting upright + 25 reps leaning forward, rest as needed x 2
Done