11/26
1 set 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
+
1 set 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
+
A – Light high hang muscle snatches x 3-4 reps, new set every 90 sec x 4
*all around 85lbs
85 x 2, and went up to 95 for 2, I almost went back down after the first jump but I cleaned it up for set 4
B – High hang power snatches x 3/OHS x 3, new set every 90 sec x 4
*95-115 here
115 across – power snatch felt great, OHS was slow and had to be in perfect positions
+
AMRAP 8 min
10 box jump overs @ 24in
25ft dbl DB farmer carry lunge @ 50lbs per hand
10 dbl DB ground to overhead @ 50lbs per hand
25ft dbl DB farmer carry lunge @ 50lbs per hand
3+20 – I was actually really happy that the db gto felt good. I was a little nervous and very diligent and cautious throughout, especially since one rep in round 1 got a little squirelly overhead. It didn’t hurt but my shoulder let me know to be careful. I never tried to go UB in a round of db gto, but I always did go right into a set out of the lunges. In one round I did a few too many right out of the lunges and had to take a longer rest than I should’ve, but at least did only 2 sets in that round