Week 3 Day 6+7

Rested on Saturday - gave shoulder another day off to get sorted and we had other things going on, since we were on vacation on the California coast :) TONS of walking (something like 8 miles according to my Fitbit), most on the beach.

On Sunday, did Friday's program since shoulder felt good when I woke up.

A. Power Clean; 1.1.1.1; rest 10s/2:30 x 5 sets

Shoulder felt good during warmup so went with the regular plan. Done @ 165. Felt good - 5th set was challenging but really not bad.

B. Every 30s for 8 minutes: 3 deadlifts @ 175

Done, solid sets, no issues.

C. Banded face pulls @2222; 8-10 reps; rest 90s x 5 sets

Done, shoulder was fine - seemed like it was feeling better in general and pulling straight back was fine.

D. Scap only push ups; 10 reps; rest 90s x 5 sets

Done, all good.

E. Conditioning

Airdyne: 12 x [0:08 ALL OUT, 1:52 easy]

then

Row: 12 x [0:10 ALL OUT, 1:50 easy]

then

20 Minute Z1/Flush

AD and row were good, solid efforts. Wasn't able to see watt output on AD (the gym I was at had a very old model) but RPMs were ~ 90 for all out efforts. Row was similar to previous, 1:32ish pace for all out efforts. Ran out of time to do a flush as we were meeting friends but did a bunch more beach walking to flush out the legs.

OVERALL: Shoulder seems to have responded well to rest, ibu, and so light stretching. Now Mon, after a long drive back to SLC, and it still feels ok. There is definitely something cranky in the rotator cuff, as I can still feel a sticky point every so often, so I definitely need to stay on top of it and be mindful of how it's feeling.