1/5
Lat series
+
1-2 sets not for time (shoulder flexion ROM and control)
15 sec yielding shoulder flexion isometric
8-10 sec/side 1-arm overcoming shoulder flexion isometric
5/side overhead archer presses from standing
5 double overhead archer presses from standing
*second movement from above vid
+
EMOM x 5
3 wall walks
*same as last week, continued exposure
I hit pause after the 2nd minute, my shoulder didn’t feel prepped enough so I do a quick few sets of more overcoming isometrics an yielding isometrics. That felt better and fell back into the groove.
+
EMOM x 8
6-8 chest to bar pullups
These went much better today, I do end up doing 3 on set 4 and 5 on set 6, I did a 9th minute to catch back up on the volume. These just felt labored, kip wasn’t smooth and I’m sure it was lack of exposure for quite some time. Pain was a 1 maybe temporarily crept to a 2 but no worries to not keep going.
+
AMRAP 9 min
3,6,9…reps each, adding 3/round
OHS @ 95lbs
Toes to bar
Box jump overs @ 24in (step down)
140—-5 reps into ohs…..cycle speed on squats need to be faster, was just worrying about stabilizing shoulder. What I felt from overhead position was shoulder wanting to internally rotate, outside of that everything felt good with the shoulder and lay at this point. Broke ohs in set of 12 and 15, made a mental count error in the set of 15 but pleased with that other than speed. Probably pretty easily could’ve gotten the 12 UB but didn’t want to risk it. TTB – first time I trusted getting into a good arch and starting finding a rhythm. Clipped on one box jump. Tries to stay diligent an smooth today. Felt good with transitions but definitely rested a little more than I should’ve in traders on breaks of ohs and TTB.