Cycle 3 W2D4+5

Thursday: 

20 Minute Z1

20-40 minute mobility depending on feel

Since I didn't get a road ride in on Wed, I did a 60 min spin bike session (spin bike at the climbing gym, not assault bike). But it wasn't really a 60 min session - I warmed up with 15 min EASY, minimal resistance spinning, then 30 mins with a build into Z1 (moderate resistance, high cadence), then 15 min EASY cooldown.

Bunch of hip+shoulder mobility, including a ROMWOD for about 40 mins total.

Friday:

A. Single arm alternating Push Press; arm not being used stays LOCKED OUT vs on shoulder; 16 alternating reps; rest 90s x 4 sets *stay at 20kg this week*

Done as programmed. Failed rep 15 of set 4 :( My low back has been a bit more sore/tight from the DLs than it was last week, which I think impacted my core strength through these. Those extra 2 reps per set, sheesh :)

B1. Weighted pull ups; 5 reps; rest 30s

B2. Bent over BB Rows @40x1; 6 reps; rest 90s x 4 sets

Done same weights as last week (35lb for pullups, 125lb for bent rows). 4th set was tough on both movements but still done solidly and at tempo. Until that 4th set, the pullups felt stronger than last week.

C1. Banded KB OH Walk - 35lbs bar + 25lb kb's on each side - double loop the bands so it's not super 'long'; 35s; rest 30s

C2. Farmers Carry; 70lbs; 35s; rest 30s

C3. Strict HSPU; 2-4 reps; rest 2 minutes x 4 sets

Done with 3 HSPUs per set; I didn't even try for 4 this week, just focused on getting 3 good, strong reps each set and definitely accomplished that. The movement felt much better than earlier in the week. I'm not sure I could say why, since my shoulders were certainly fatigued coming into them, but I'll take it!

D. 14 Minute Alternating EMOM:

1st: 30s KB Front rack carry

2nd: 4 Shoulder to overhead 115-135lbs depending on feel for the day

Done @ 44lbs for KB, 125 for S2O. My #1 goal was solid push jerk reps, no splitting. If I had tried this @ 135 I am pretty positive I would have had to resort to a split jerk by the last couple rounds at least. As it was, I got through all rounds with strong and (relatively) quick sets of push jerks. This got HARD. Those front rack carries are no joke - I came close to using the 53 pounders but thought better of it and, wow, am I glad I stuck with 44s.

OVERALL: My shoulders are dead but I'm happy with how the session went. This is one of those very rewarding days. Each piece has at least one part that gets HARD and it all feels really good when I manage to pull through. No shoulder problems or issues. Tons of mobility for them before and after.