GT W3D3

A1. DB Bench Press; 8-10 reps; rest 30s

A2. Chin over bar hold; 20s; rest 30s

A3. Upright ring hold; 30s; rest 2 minutes x 5 sets

Done @ 40lb DBs for bench, same as last week but felt stronger this time even with the extra set. Last set of holds did get a little spicy.

B, 16 Minute AB

30s arms only

30s easy spin with legs too

Once I got them up after the recovery spin, watts during working sets never dropped below 280; average watts 290-320 for all sets, improvement from last time. Last few minutes were hard but solid.

C. 16 Minute Ski Erg

30s 85%

30s easy

Avg pace stayed between 2:00-2:04/500m for all sets. I'm able to use my core and legs a bit more now, so stronger pulls and able to maintain pacing longer. Felt good.

D. 30 Minute mobility

Done, tons of shoulder and upper back work, plus some gentle work on my hips. I have another massage this week where we'll keep the shoulders happy but also do some light work on the injured area. Things seems to be coming along nicely.

OVERALL: Tested DUs today while warming up...they are a go, no pain or discomfort during and ~6hrs later still no ill effects. Solid day.