Cycle 2 W2D1

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

A2. Ring Rows; 20s amrap; rest 2 Minutes x 4 sets

KB press 8 reps @ 20lbs. Tried the 12kg/26lb while warming up - could have used it on the left side, but still can't stabilize it well enough on the right. But 20lb felt better and more stable than last week. No shoulder pain or discomfort, it's just not quite as strong in stabilization as the left side still.

Ring rows = 17/17/16/15

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 4 sets

Feet thru rings = 8 reps each set, tuck ups = 15 reps each set. Last few reps of B1 were challenging to maintain tempo but overall everything went well.

C. WOD #1:

10-8-6-4-2 Power Snatch (55lbs)

30-25-20-15-10 Double Unders

Yay snatches! 3:02, all unbroken. Def got the heart rate up.

D. WOD #2:

8-6-4-2 Strict Ring pull ups

16-12-8-4 Box Jumps 20"

2:01, pulls ups all unbroken. Moved steadily but did not rush pullups - made sure they were truly strict. Haven't hit box jumps in a while, warmed them up but first set still fumbled a little getting into rebounding rhythm. After that they were fine.

E. 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

Done, same as last week.

OVERALL: Strong day, shoulder felt good throughout. It was fun to do a couple of for time workouts, even very short ones.