11/4
Shoulder prep from PT
+
Warm-Up:
2-3 sets:
30 sec Echo bike
30 sec Row
30 sec Ski
Rest 30-90 sec
*Increase pace each set near target working paces
+
Broken test
EMOM x 16
1 – AMRAP Echo cals 16–17-/18–15
2 – AMRAP Row cals 18–18–19–19
3 – AMRAP Ski cals 16–16–17–17
4 – Rest
*rest 3 min*
EMOM x 12
1 – AMRAP Echo cals 16–15–15
2 – AMRAP Row cals 17–18–18
3 – AMRAP Ski cals 16–17–16
4 – Rest
*rest 3 min*
EMOM x 12
1 – AMRAP Echo cals 15–16–16
2 – AMRAP Row cals 17–18–18
3 – AMRAP Ski cals 15–16–16
4 – Rest
My target paces were 66-70 on bike, and was pretty good staying there, 1150 was goal on rower, but I opened that to 1100 as I felt I could keep that, it would be high and sustainable, ski was feeling better today, but didn’t think I could hold 1100 the whole time so I opened that up but was pretty close to the 1100 the whole time.
11/5
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)
Good stuff right here
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)
Love this one
5/side overhead archer presses from standing
5 double overhead archer presses from standing
*second movement from above vid
Felt a little spicy, but only about a 2/10
+
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
5lbs and internal rotation range of motion heavily effected, and very hard to externally rotate…5 wasn’t so hard that I can’t do it and can use as a measuring stick for healiing
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)
No judgement
6 controlled reps of sliding glide kips from bar anchored in rig
Felt good
12 light dbl DB shoulder balboas from seated
Hurt the first few reps and felt better and better as I went. Might do pretty regurly
+
A – Light high hang muscle snatches x 3-4 reps, new set every 90 sec x 5
*empty bar to begin with, stay super light and feel out positions and see if we were able to make progress with the discomfort in turnover with the above work
35-45-55-65-75 – should’ve stopped at the 65, the 75 was hard not really super painful through external rotation
B – Light BTN snatch grip push presses x 3/BTN snatch grip push jerks x 3, new set every 90 sec x 5
*same as above, stay light and adjust grip width to play around with positions and just report back to let me know where we’re at
85 across – not really painful from the shoulder weirdly enough, the pain and discomfort was in the back rack snatch grip, that was most of the pain and it was at a 2-3, overhead it felt descent, but at this point between my shoulder therapy and your shoulder work I was feeling good, it was the serretus that felt most of the limitations/pain. So I like the progress that I am making and healing.
+
EMOM x 16
1+2 – Run 300m
3 – Mini band around wrists seal walk x 25ft forward and 25ft backwards
4 – 1-arm KB Turkish situp x 5/side
This was wildly hard, kind of fun when i was done but so hard in the moment, especially seal walks, I know this is so good for my serratus as I know mine is weak and probably causing some of my shoulder issues but they suck!