11/24
*optional lat series that you can add into the shoulder prep as you see fit
A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec
A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 3 sets
B – Neutral Grip Strict Lean Away Pull-Ups: 20-25 reps, accumulated with a 2111 Tempo; break up as needed/for quality, https://www.youtube.com/watch?v=0cJgFXCDIR0
C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 3-4 sets, https://www.youtube.com/watch?v=vyhLLxyTX6E
D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 3-4 sets –
E1 – Sliding glide kips x 6-8 building intensity, rest 30 sec, https://www.instagram.com/p/BTWfJa2BvBw/
E2 – Mini band around wrists seal walk x 25ft forward and 25ft backwards, rest 1 min x 3 sets
Skipped E, which is probably one of the great therapy movements needed, but between these added pieces and getting my other shoulder prep and shoulder therapy I did not want to be at the gym for 3 hours. It was nice on scap circles and scap shrugs, if i’m on good tension there is minimal to no discomfort.
+
A – PC/PJ – 1 rep every 8 sec x 8, rest 2 min x 3 sets
*135-155lbs, let me know how the lat series impacted things, if at all.
145 – that rack position was way more manageable today, it was the overhead that created the highest level of discomfort. With that front rack feeling better i just tried to be fast and efficient into the rack and out so I didn’t push the issue
B – Back squat – 5 sets of 6, rest 2 min
*same loading
255 – all good all the way through….back rack is manageable but still not 100%….wish I was a little smoother on all reps/sets, weight wasn’t a problem though
+
8 sets for times, rest 60 sec bt sets
7 toes to bar
30 DU’s
7 dbl DB hang clean to overhead @ 35lbs/hand
30 DU’s
7 burpees with jump to touch pullup bar
20:17 – including rest. TTB i went for more of a butterfly type to avoid getting into a big arch. That’s where the discomfort is, but in this set up for 7 and shortening that arch to hollow a little was good. Dbl db work was great, first time this movement and pressing off of my shoulders felt no pain what so ever. I think i had 3 missed throughout on all DU, I need to be flawless here though. Some of the transitions to the rope got tangled and have to clean that up a little but that only happened a few times and it only happened on the back end set. Burpee was good but I always feel for me, that to a target is harder to have the chest hit the ground first and that is what the limiter on speed has been getting back into burpee speed.