11/28
3 sets new loaded shoulder prep
Paused DB pullovers from upper back on bench x 6 reps (2 sec deadstop pause at extension, control that position)
Progressive ROM Ab wheel roll outs OR Ring fall throughs from tall kneeling x 5 reps (start short and controlled, cover a little more distance with each one pending how it feels)
1-arm banded shoulder abduction x 6/side (1 sec deadstop pause at shoulder height
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Kipping pullup/Jumping bar MU/regular reps – self directed ‘play’ here after warmup, don’t push range or speed too much here, I just want to start putting you in a place where you feel more comfortable to test things out.
Played around with some low intensity kip swings but the other thing I really wanted to play with was some band assisted ring dips – did 3 sets of 4 reps w/a 55A2 tempo and that was really hard and weak in those positions but good.
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Every 5 min x 4 sets
3 min working window, 2 min rest/reset
20 wallballs
25 row cals
AMRAP wallballs to the 3 min mark
28 (ub)—23(3 sets)—23 (2 sets)—25(ub) – tried to row consistently from upper 1100 – lower 1200
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A1 – 10/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
still keeping this super light as some portions of the rom are really hard and not super strong but getting better rom at the least
A2 – 10 slow reps mini band distracted dbl DB front raises
A3 – 20 light dbl DB shoulder balboas from seated, rest as needed x 2 sets
done