3/2
Thorough shoulder prep
+
A – Tempo OHS @ 32X2 tempo x 3, rest 2 min x 5 sets
165 across
B – 10 sets of 3 strict HSPU, rest 45 sec bt sets
didn’t feel great, was tempted to take a longer rest than 45sec….just feel really weak in that pressing position
+
4 sets
Ski erg 500m
15 chest to bar
15 thrusters @ 95lbs
15 toes to bar
rest 3 min bt sets
3:43-4:10-5:00–4:58 – all gymnastics movement UB, i thought that was better than resting as the 1st set felt great but i just never recovered….also i could feel it on the ski and felt like i had to pace that or i was going to die even sooner
+
Bike erg 200 cals easy effort
3/3 – OFF
3/4 (upper body stability/strength)
3 sets @ easy effort
3/side KB high windmill
3/side KB TGU
3/direction/side change plate teacup rotations
30 sec continuous prone scap swimmers with no touch on body/ground
Shoulder felt really good on all these today
+
3 sets @ easy effort
30ft/side bottoms up KB OH carry
30ft/side bottoms up KB front rack carry
60ft dbl DB OH carry @ 15-20lbs/hand
Straight leg inch worms x 4 with sky reach at top
I feel weak on bottoms up KB carry from front rack – it didn’t hurt just felt like my shoulder muscles wouldn’t fire
+
A1 – Bradford press x 8 reps (1 rep = back and forward – https://www.youtube.com/watch?v=sUOs8v6IzEg ), rest 1 min
55-60-65×2
A2 – Strict pullup with lean away negative x 4-5 reps for controlled eccentric, rest 1 min x 4 sets
5
B1 – Light dbl DB arnold press x 8-10 reps, rest 1 min
20&25’s
B2 – 1-arm banded DB row x 8-10 reps/side, rest 1 min x 4 sets
50
+
Every 90 sec x 6 alternating sets
Odd sets – 20 heavy cable DU’s + 5 TNG power snatches @ 95lbs
Even sets – 15 cal row
Felt good, smooth and efficient today, wanted a few more rounds