5/20
1 set, rest as needed
Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep
2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side
1-arm KB snatch to high windmill x 3 reps/side
first time I have done any kind of windmill with no pain in the shoulder, it felt very sticky especially around the scap, and weak but I was able to do it and that is a huge win.
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1 set, rest as needed
Thoracic bridge flow against wall x 3/direction
I hate these – going left hand first is the absolute hardest. Going right first is much more manageable . I also did find that if i placed my hand on the wall a little lower than I had been it felt a slight bit better and more effective.
Alternating sky reaches from squat x 4/side
1-arm KB sots press from low seated x 5/side (rotate T-spine)
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A – Seated BB sots press @ 3112 tempo x 4 reps, rest 2 min x 4 sets
*as light as you need to go here to keep control, could be training bar if needed
Empty 35lb bar – with being in a seated position, i tried to mimic a little more than I ever had with this of what my torso position would look like in the full depth of the positions.
B – Belly to wall HS hold with deep breathing x 20 sec, new set every 2 min x 4
20 sec was the perfect amount today – right shoulder felt really fatigued towards the last few seconds but stable.
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EMOM x 20 (4x through)
1+2 – 24 cal row
3 – 18 wallballs
4 – 12 burpees to touch pullup bar
5 – Rest
This was a fun emom, i tried to finish the wall ball and the burpee by the 30sec mark but was always about 1-3 sec behind on each set.
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Accumulate 3 min hang from pullup bar, pronated grip
45-45-30-30-30 – i know there was no major damage at all in my shoulder but I definitely feel some restriction troughout the lat, no pain of course but it feels as if it got so tight over the months to protect it and loosened as the time under tension went on