A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec
4 reps across – did not add weight today
A2 – Progressive depth foot assisted parallette dips @41X1 tempo, adjust angle as needed to remain as pain free as possible but get some loading in the pattern, rest 90 sec x 3
Did about 5-6 reps each set – when I moved with explosive intent there was a slight pain, but when I moved at a tempo of about 1-2 there was no pain whatsover
B1 – 1-arm DB arnold press from straight leg seated x 6-8/side
20-30-30-35 – was pretty happy that I could move the 35 with this movement
B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 3 sets
55-65×3
C1 – 1-arm landmine press with elbow ‘wide’ (flared to at least 45 degrees) x 6-8/side, push into scap elevation/upwards rotation at the top
If this even crept close to right in front of me it was painful, but that 45 degree angle was spot on, control felt good and hit about a 3-4 second negative – @35
C2 – 1-arm rotating ring rows x 5-6 side (twist away at bottom, back to square at top), rest as needed x 3 sets
done
D – Mini band scap stability series
done
+
4 rounds not for time
1-arm tough farmer carry 50ft/side
Bear hug carry tough 100ft
Prowler push tough load 100ft
The bear hug carry hit up my hamstrings so intense