11/17
2 sets not for time (shoulder flexion ROM and control)
15 sec yielding shoulder flexion isometric (start low tension, can go heavier band if setup isnt too sketchy and you can stay in control)
8-10 sec/side 1-arm overcoming shoulder flexion isometric (can start this at the lower angle and then go on bench for second set)
5/side overhead archer presses from standing
5 double overhead archer presses from standing
*second movement from above vid
Upped the band tension on the yielding. Might have been a bit much so will look for an in between.
+
2 sets not for time (post shoulder/OH position prep)
6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
6 slow reps mini band distracted dbl DB front raises (light DB’s, don’t judge the vid, just making sure you knew what it was)
6 controlled reps of sliding glide kips from bar anchored in rig
12 light dbl DB shoulder balboas from seated
Done
+
A – PC/PJ – 1 rep every 8 sec x 8, rest 2 min x 3 sets
*start around 135 or so, build moderately by set only if feeling well
*if you don’t like the overhead portion, do power cleans only every 5 sec instead
125–145–145Within reason the overhead felt ok today. It’s actually the rack position in a pressing position that brings the highest level of discomfort. That pain is in the 4-5 range, so I had to receive the barbell in front squat front rack and drive overhead. Weight at 145 felt good and could’ve gone more but I didn’t want to get too greedy. So for today, shoulder is feeling much better but that lat is not comfortable.
B – Back squat – 4 sets of 6, rest 2 min
245 across. Same here. That rack position warmed up by the last set but it was not the best feeling on warm ups and getting started. All the discomfort today is in that lat and can feel it there in back rack and pressing front rack position.
+
3 sets for times
60 DU’s
15 toes to rings (or toes to bar, whichever shoulder prefers)
10 hang power cleans @ 135lbs
5 wall walks
rest 2 min bt sets
2:58–3:31–3:24 – for the hang power clean, I went double db, no pain with that, I was afraid to cycle the barbell fast at 135 as would probably have a few reps were I didn’t release my hook and that is where that pain threshold would past, I could’ve gone 135 and just release my grip but figured that would slow the output down a bit. So it was double db at 50/hand is what I opted with. TTB was ok as I used the rig, rhythm was off and pain was manageable. Wall walks didn’t attack until the last round, shoulder was warm enough and this was a huge confidence thing that if I got really tired in the up position how would my shoulder do stabilizing so was very timid to try and push more than 3 together and that really slowed me down.
11/18
On a running clock
10 lateral burpees over erg + Row 500m
*Until you can’t finish the distance in the time window
First time window – 0:00-4:00 (4:00)
Second time window – 4:00-7:50 (3:50)
Third time window – 7:50-11:30 (3:40)
Fourth time window – 11:30-15:00 (3:30)
Fifth time window – 15:00-18:20 (3:20)
Sixth time window – 18:20-21:30 (3:10)
Seventh time window – 21:30-24:30 (3:00)
Eighth time window – 24:30-27:20 (2:50)
Ninth time window – 27:20-30:00 (2:40)
Tenth time window – 30:00-32:30 (2:30)
Eleventh time window – 32:30-34:50 (2:20)
Twelfth time window – 34:50-37:00 (2:10)
Last round (lucky #13) – for time!
*If you get time capped, your score = total reps (burpees + 1 rep for every 10m row)
*If you complete all rounds, your score = time to complete last round
10 + 57 – My goal was to make it to 11 or 12…a couple of things got me here, burpee speed was the biggest one, it is a little uncomfortable if I drop to the ground too fast, I don’t feel my shoulder is strong enough yet to absorb that much force yet, so lost some time there. And in window 9-10-11, (i had a goal to have my hands on the handle and pulling at :35 seconds), in those windows I was in the rower and hand on the handle but I was much slower to get up to the speed needed. Also the other thing that got me, I just wasn’t fast enough on the rower. I think my pace in those rounds were 1:52-1:55 and that is just too slow. So the metrics for the retest won’t just be burpee speed, but will be my ability to get into that high pace quickly and be able to stay there. I’m kind of happy with this “today” but i’m not content with this. The shoulder felt much warmer as we went so once again, we are heading in the right direction and getting closer and closer by the day I feel.