11/21
3 sets new loaded shoulder prep
Paused DB pullovers from upper back on bench x 6 reps (2 sec deadstop pause at extension, control that position)
Progressive ROM Ab wheel roll outs OR Ring fall throughs from tall kneeling x 5 reps (start short and controlled, cover a little more distance with each one pending how it feels)
1-arm banded shoulder abduction x 6/side (1 sec deadstop pause at shoulder height
35 on pull over and it felt pretty good, and gets right into where that lat/serratus feels limited. Ring fall through was my choice and paused for more than one second on shoulder abduction.
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Kipping pullup/Jumping bar MU/regular reps – self directed ‘play’ here after warmup, don’t push range or speed too much here, I just want to start putting you in a place where you feel more comfortable to test things out.
There wasn’t much play here, as the more controlled movements and short iso holds really felt good, and loosened up for some good shoulder prep, these movements really challenged that lat (or serratus – still trying to pinpoint and investigate on my own). I might try to find some massage therapy if I can before turkey day but definitely after. The shoulder and rotators are feeling really good and healing well, but this lat is staying about the same. The dynamic plane of kipping and jumping bar muscle ups was borderline 3-4 so we aren’t quite ready yet, we’re getting close though.
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On a 3 min clock
20 cal echo bike
3 rope climbs to 15ft
AMRAP BBJO @ 24in in remaining time
rest 2 min x 3 sets
21-14-13 – touch n go on the first set of rope climb. Sets 2 and 3 had a short break between 2 and 3 and missed my foot clamp on the 3rd rep on both of those sets. But also that foot clamp i missed I was already on the rope so I ddn’t come back down so wasted a little time but probably more energy. Coming down on the ropes felt so good today. I really wish I had a gym much closer to me for rope climbs, my confidence on the ropes is light years ahead from last year, and with more exposure I think it could be a major strength. I just have to drive 30 minutes to get to a legit 15ft rope climb, which is still no problem at all, just wish I could do them more than once a week. Bike dropped off a little from set 1 – 2, and a lot from 2 – 3. This was super fun overall and I’m happy with it because no pain from rope climbs and burpee box jump overs felt good from the shoulder, footwork suffered a little when I got tired and could feel the fatigue carry over from the bike and big time from the rope climb working on that big tuck or my foot clamp.
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A1 – 10/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
A2 – 10 slow reps mini band distracted dbl DB front raises
A3 – 20 light dbl DB shoulder balboas from seated, rest as needed x 2 sets
Left the gym but about to do these here in about 10 minutes.