A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec
3 reps across w/15lbs added
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 4
Did 6 reps @ tempo w/feet elevated on a bench + 4 negatives w/foot assist for concentric. I have video of the pattern if you want to see any let me know. I also have stability shakes that are most noticeable on the eccentric and bottom isometric positions
B1 – 1-arm DB arnold press from straight leg seated x 6-8/side
2×8 @ 35, 2x 6 @ 40
B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 4 sets
1×8@65, 3×8@70
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
8 across @ +35 – this felt much better than last week throughout all positons
C2 – 1-arm rotating ring rows x 5-6 side (twist away at bottom, back to square at top), rest as needed x 4 sets
6
D – Mini band scap stability series
Some great, some good, some a little discomfort
+
2 sets:
Prone Banded Hamstring Curls on Bench: 25 reps – place abmat below hips
Holy deep yucky burn
Rest 1 min
Banded Pull Throughs: 25 reps
done
Rest 1 min
+
Bretzel 2.0 Stretch: 90 sec per side
done