Cycle 2 W2 D3+4

Thursday:

10 Minute Z1 of choice

5 Minutes mobility/flow  x 3 sets

I ended up doing a longer session on the AB with a friend who had to do 60 mins - I did 10 mins Z1 th (en 10 mins super easy x3. Mobility included a bunch of foam and lax ball stuff at the gym plus the 45 min Thurs ROMWOD in the evening.

Friday:

A1. DB Z Press @20X3; 6-8 reps; rest 30s

A2. Double Plate OH carry; 30s; rest 2 minutes x 4 sets

Press 8 @ 25lb, carry @ 15lb plates. All felt good.

B1. Strict Pull ups; amrap (-2); rest 15s

B2. Ski Erg; 250m @ 80%; rest 15s

B3. HS Hold; 20-30s unbroken; rest 90s x 4 sets

Pullups = 13/13/13/13 (last week first set = 15 but then I fell off. Decided to hit 13 with goal of holding that throughout). Ski = 2:04-2:06/500m pace, a touch slower than last week - this just felt a bit harder for some reason. HS holds all 30". Shoulder good throughout.

C. WOD - 4 Rounds for time:

15 Push Press 75lbs

10 Calorie Row

15 No Push Up burpees to plate

5 Strict pull ups

5 Kipping pull ups *switch to strict if these bother your shoulder*

Time = 7:38. Weeeeee, wodding is fun although I need to relearn how to breath well, ha  Push presses all unbroken. Pullups unbroken as well, transitioned right from strict to kipping. Kip felt fine on shoulder, although it was a little off rhythm the first set (it's been a while!).

D. Rot Cuff Rehab

A1. Serratus Punch w/ light kb @31X3; 10-12 reps; rest as needed

A2. Cuban Press w/PVC; 10-12 reps; rest as needed

A3. DB Scap 'shrug' @31X3; 10-12 reps; rest as needed x 3 sets

Done, same as last week. 8kg for punches and 25lb for shrugs. 12 reps of each.

OVERALL: Fri was a fun day! Shoulder feels good - the back side, especially tricep, definitely wants to tighten up but it seems like as long as I stay on top of that before and after workouts, it's not a problem. I thought the push presses on the WOD would be harder but going unbroken all 3 sets was no big deal which was cool.