11/29
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
+
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
+
4 min clock
15 shuttle runs
AMRAP Toes to bar in remaining time
rest 2 min, into
4 min clock
15 shuttle runs
AMRAP front squats @ 135lbs in remaining time
rest 2 min, into
4 min clock
15 shuttle runs
AMRAP DU’s in remaining time
+
10 sets of
Row 500m @ target beep test effort (1:55ish)
rest 1:30 min bt sets
*We want a steady volume build here, but this will also be a chance for you to practice getting in and getting to speed each set
Traveled today and the only thing I had time to really do was therapy work and the shoulder flexion and control. I prioritized that work since I was hitting the road so early and was going to play the work getting done by ear.
11/30 – OFF
12/1
*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
+
A – PC/PJ – 1 rep every 10 sec x 6, rest 2 min x 3 sets
*145-165lbs
165- today is the best I have felt in 5 weeks. Still not back all the way but I am happy to say that there is noticeable healing going on,.
B – Back squat – 4 sets of 8, rest 2 min
*same loading
245 – this felt so much better and stronger than last weeks set. I know last week I went heavier but had fewer reps, i felt so so much stronger and consistent here across all sets and reps.
+
4 rounds for time
4 PC/PJ @ 155lbs
8 front squats @ 155lbs
12 deadlifts @ 155lbs
16 bar facing burpees
15:12 I feel very disonditioned when it comes to “heavy” barbell work. Some of it is confidence as well, the weight is not heavy but it also starts with having to be conservative with the pc/pj and then not feeling feeling confident breathing hard and squatting. But very happy that I could do some barbell conditioning I haven’t been able to do in quite some time
+
Every 3 min x 4 sets
50ft Heavy Sandbag Bearhug Carry (150lbs)
50ft HS Walk or 5 wall walks
Even as good as I feel today, I didn’t want to push the effort too much on the shoulder. I also did not have access to a 150 today and had therapy to go to in about an hour which all of those had a little influence on my decision to forgo this last piece.
12/2
16 lateral burpees over erg
800m row
*rest 60 sec*
13 lateral burpees over erg
650m row
*rest 30 sec*
10 lateral burpees over erg
500m row
*target of having the final round be < 2:20
rest 6 min x 2 full sets
2:15–2:13 – forgot to write down all of my rowing splits, but the first 800 held a 1:59 pace and that was a pretty smooth effort….on the 2nd set though, i dropped off a little bit only because I wanted to see if i could jump up and down all burpee, my burpee pace for those 16 were only about 2 seconds faster as they slowed down towards the end and effected my 800m row. I think I remember my first 500 being around 1:48/1:49 – my 2nd set the burpee were slightly faster.
+
Echo bike 50 cals @ strong/steady effort, new set every 5 min x 5
3:17–3:17–3:18–3:15–3:09
12/3
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 95lbs
95
B – High hang power snatches x 3/OHS x 3, new set every 90 sec x 4
*105-125 here
Started at 115, and it felt pretty good and smooth, ankles were a little stiff when I started so wasn’t trying to push the OHS too much but greased the groove as I went. By the last 2 sets was just feeling really good.
+
EMOM x 36
1 – 13 bike cals
2 – 50 DU’s
3 – 13 ski cals
4 – 16 russian swings @ 53lbs
5 – 13 row cals
6 – 16 wallballs
Got to be a mental fight in the 4th time through. Ski was trying to hold in the mid 1100’s and row was trying to hold mid 12’s…..bike, just closed my eyes and pedaled hard. Let me guess, we’re either doing another time through or we’re adding some cals and reps! Let’s go!
I would say the shoulder impingement is 70% healed, I’d like to say a little higher but there is more soreness and achiness than overall pain so we’re continuing to move forward. Slowly but surely. It’s this lat that really puzzles me, it really loosened up today which was good but need it to not need 30 minutes of warm up to feel that way.
This coming saturday will be the same, not a 100% sure thing I will be able to get a session in but if the planets align it will happen