Cycle 2 W1D1

A1. Half kneeling bottoms up KB Press @21X2, 6-8 reps; rest 30s

A2. Ring Rows; 20s amrap; rest 2 Minutes x 3 sets

Yep, the bottoms up presses were tough. Did @ 20lb (tried the 12kg/26lb KB but felt too shaky on the right side, maybe next week). Def had a harder time stabilizing on my right side but the reps actually got better - I felt stronger and more steady by the 3rd set.

Ring rows = 17/16/16 reps.

B1. Strict Feet through rings; @21X1; 6-8 reps; rest 30s

B2. FLR on rings; 30s; rest 30s

B3. Tuck ups; 10-15 reps; rest 2 min x 3 sets

For feet thru rings, I did the first set putting my toes through each ring but that felt weird and like it wasn't that much more range than toes TO rings (since my feet didn't fit very far through...) Then I tried doing it with my feet coming "through" in between the two rings so I was able to move further. Not sure which one is right :) Regardless, did 8 reps each set, 15 tuck ups each set.

C. 5-4-3-2-1 unbroken rounds for time:

Deadlift 165

Strict Ring pull up

Rest 5 minutes x 3 sets

Yay, a for time workout! Results: 1 = 1:18, 2 = 1:14, 3 = 1:11. No problem going unbroken. third set pullups were a bit challenging. Goal was to try to shave some time off each set.

D. Rot. Cuff Rehab

A1. Banded Ext rotation @ 6131; 8-10 reps - light band; rest as needed

A2. Banded face pulls @6121; 8-10 reps; rest as needed

A3. Scap only push ups; 20 reps; rest as needed x 3 sets

Ext rotation 10 reps using green tube on crossover symmetry set [mostly just a reminder to myself when I forget next time]. Face pulls 10 reps with blue band. All felt good.

OVERALL: Shoulder felt good. It was nice to see it get more steady as I progressed through the sets of KB presses.