[Long, careful warmup with tons of mobility for the shoulder. Jonas, one of the SLC coaches, asked me some questions about it and determined that while external (upward?) rotation was the main trigger of pain, it's actually internal (downward) rotation that is really, really shitty. He showed me a couple of things to do to help that, which I'll add into my usual mobility warmup work.]
A1. Half kneeling press @20X3; 8 reps each arm; rest 30s btw arms
A2. Ring Rows; 7.7.7; rest 15s
A3. HS hold - 30s; rest 2 minutes x 3 sets
Back up to 16kg for presses (used that first two weeks, then backed off last week when shoulder starter causing issues). Shoulder felt ok throughout.
B. Hinge rows; 10 reps; rest 90s x 3 sets
These were ok as well, although I could definitely feel the tightness on the backside that is causing the limited internal rotation.
C1. Toes to bar; amrap in 25s; rest 15s
C2. Hollow body rocks; amrap in 35s; rest 15s
C3. upright ring hold; 25s; rest 2 minutes x 3 sets
T2B = 18/17/17 reps (up a couple reps from last week @ 20s). Def feeling the core by the third set of hollow rocks.
D. Conditioning
200m Ski Erg @ 85%
amrap strict neutral pull ups on rings
Rest 2 minutes x 3 sets
Ski @ 1:58 each set; pullups = 9-9-8. Felt good, nice to get the heart rate up even just a little bit after vacation. Even though I worked out a couple days, the two full days spent driving definitely left their mark.
OVERALL: Happy to get through this without any shoulder issues, a few hours later and still feeling ok.
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