12/5
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
Done and added banded external rotations
+
Kipping and regular chest to bar pullup play, seeing how lat is feeling
Finally felt comfortable playing around here, butterfly kip was good, i was more apprehensive to go after this but was very tolerable. Gymnastcis chest to bar was ok, i was really timid to push away aggressively. And for reference, strict pull up all good, strict chest to bar, in that deep extension when chest making contact is where the pain is present.
+
EMOM x 20
1 – 30 DU’s + 5 power snatches @ 115-135lbs
2 – 50ft BB back rack walking lunge @ 115-135lbs
3 – 30 DU’s + 5 thrusters @ 115-135lbs
4 – AMRAP HSW distance
5 – Active rest on bike
Warming up, hs walk was a no go, it’s the loading of the right shoulder, if I started with my left hand first i was ok, but when transitioning to the right hand being unloaded to loaded is where i felt some pain. So today i just worked on hs holds for the first 2 times through, but because i’m stubborn on the 3rd round i wanted to try walking again and wasn’t great but I got 10ft on the 3rd set. I could do the thruster at 115, but it was the reracking back into the front rack that hurt, it’s past a 3 so I went with db thruster @ 50/h and actually felt really strong. 115 on the snatch and the lunge. For a future reference or note, with back rack lunges, today it was taking 9 steps, i’m sure some of that is just not used to doing back rack lunges, the other high light of that, is that back rack has been painful on our back squat progression, today that was at a 1 or ½ so that is a great feeling. On the power snatch i did all singles but on the last round I wanted to go for tng and that actually felt fairly decent.
+
A1 – 10/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
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