Day 3: Recovery
15 min easy treadmill run to feel out the hip - kept the pace slow, focused on good form, things felt good. Then 15 min moderate rowing. Tons of mobility - banded shoulder and hip stuff, foam rolling, ROMWOD of the day.
Day 4:
A.Strict press + push press: 5 sets of 3+3 @ 90lb w/ 2:30 rest
One more set than last week - kept the weight the same but strict press felt better through all sets than last week.
B. 4 sets:
1) 3-5 weighted pullups @ 35lb - 4-4-4-4 [last time = 4-4-3]
30" rest
2) 8-10 clapping pushups - 10-10-10-10 [last time = 10-10-10]
30" rest
3) 15" AMRAP strict C2B - 7-7-6-6 [last time = 7-6-6]
C. KB push press: 3 sets of 20" AMRAP each side, 60" rest between sides/sets
Left: 12-12-13
Right: 12-12-12
Chose to use 24kg KB (53lb) - I warmed up with both 20 and 24, wasn't sure whether to aim for more reps or heavier, basically did a coin flip in my head and went heavier. This was actually harder on the right side - the press was fine but I had a harder time stabilizing the KB coming back down on that side. Maybe related to changed shoulder structure from surgery? (Bicep tendon now attaches lower, on the humerus, instead of in the AC joint.)
D. EMOM x 16 min
1) 1-3 Strict HSPUs + 2-4 burpee pullups [did 2+4 each round]
2) 1-3 bar MUs + 20" rowing @ 1:56 (2k pace) [did 3 each round]
HSPUs were HARD (harder than last week) after all the other pressing. I would have struggled to do 3 reps for more than a round or two, so went with 2 and committed to not dropping to singles. Bar MUs were GOOD - even better than last week, fluid, nice high catch.
OVERALL: Arms were worked by the end of this but everything felt pretty good.
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