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Lat series
A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec
A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets
B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality
C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets
D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets
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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
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1-2 sets not for time (post shoulder/OH position prep)
6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
6 slow reps mini band distracted dbl DB front raises
6 controlled reps of sliding glide kips from bar anchored in rig
12 light dbl DB shoulder balboas from seated
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4 sets for quality (gymnastic strength work)
3-4 reps foot assisted ring dip eccentrics @ 32A2 tempo
15 sec chest to bar isometric hold at top of inverted BB row (bar in jcups, you standing inside rig, adjust angle as needed to challenge the time window
15 sec piked HS hold for stack (can do feet on box or wall, MAYBE start to add some lateral shifts to load hands more like a WW)
6/side landmine meadows row
35 across w/focus on major control – did the bench foot assisted dip eccentrics @ 63A1 + Foot assisted bottom of ring support hold for 15 seconds.
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EMOM x 4
3 wall walks
These actually felt decent today, feeling a little more confident….still a little ways to go
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Also split today in two sessions, did first part up to here at gym where time of day and logistics worked out. And did second part so I could have access to the pull up bar I like. Also doubled up on some of the lat series and pushed others to the second half of my sessionn
EMOM x 8
5-6 chest to bar pullups included video to assess the progress and feedback
Not really pain, but more of a 1 of 10 on the scale of annoyance. Did not know it was going to feel so much improved so I started videoing after the first set. Day after update: A combination of stiffness, soreness and joint irritation. So doesn’t feel 100% but all in all I think it’s some progress
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3 rounds for time
20 dbl DB box step overs
20 dbl DB front rack squats
20 row cals
15:11 – I did the step overs in round 1 in 2 sets, semi short rest and I think that was a mistake. I should’ve taken one more break and been short and quick. I think it was a mistake bc holding the db for the squat was not my favorite. I did those in 2 sets as well and just couldn’t feel like I could get into a comfortable rack position on any set. Doing 2 sets really limited my power output on the row, so I changed that up in the 3rd round. Round 1 had a decent row pace but round 2 was absolutely shitty, the 2 sets of squats really hurt that so I decided I was not going to do that again. The 3rd round of step overs, i tried to break a lot, and short rest and everytime I didn’t pick up the dumbbells i told myself that was resistance effecting me. I did the squats in 3 sets, i’m sure rest was way too long but I at least cranked the last row up in the 1300’s after the first 4-5 cals.