11/19
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
done
+
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 – Light high hang muscle snatches x 3-4 reps, new set every 90 sec x 4
*all around 75lbs
Done – each set felt better and better, still present discomfort but still low here as i do feel the external rotators are healing and getting closer back to normal
B – High hang power snatches x 3/OHS x 3, new set every 90 sec x 4
*85-105 here
105 – after the first set, these felt really good. Pain was low on the first set but there, and it felt better and better each set
+
EMOM x 25 (5x through)
1 – 5 back squats (you choose weight, no stick) (205)
2 – 10 banded strict presses (empty bar, skinny bands)
3 – 5 hand release deadlifts (you choose weight, no stick) (245)
4 – 15 wallballs @ 20lbs
5 – 15 GHD situps
Weights on back squat and deadlift are good starting points. No sticking points at all, back squat weight was much easier than deadlift – hand release was the game changer there, weight was easy but speed slowed down in the 4th set. Womens barbell for press but added 5 kilos, not sure if it’s the psychology but since I am feeling a little discomfort in front rack the smaller diameter helps mentally, might make no difference at all but I can at least tell myself it does. Very skinny bands so had to get creative wrapping around to make sure there was some accommodating resistance. GHDSU, started out great, but I felt when fatigue kicked in, maybe in the 4th set, I felt that shooting nerve like pain in my hammies/low back, and I noticed it happened when I would anteriorly rotate my pelvis. Is that a sign of weakness or lack of endurance in my hip flexors/abs that try to compensate with over extending the lower lumbar? If I really slowed down the sit up there I could control it and the discomfort would immediately go away. But under a little bit of time sense of urgency I couldn’t always control that in a timely fashion. Wall ball – discomfort a 1 or less than a 1 but enough there to be mindful and I caught one shot out in front a little and it told me to not do that again, but overall everything felt really good today.