Cycle 4 W2D3

A1. Bench Press @20x1; 6-8 reps; rest 20s

A2. Strict Pull Ups; Amrap; rest 15s

A3. Stric Pull Ups; 2.2.2.2; rest 15s / 3 minutes x 3 sets

Bench 8 reps @ 105. Pullups = 20/18/15, better than last week although the wheels still kinda came off on that last set. The clusters went fine.

B1. Weighted pull ups @20x1; 3-5 reps; rest 30s

B2. Push Ups; 8-12 reps; rest 20s

B3. FLR on rings; 30s; 3 minutes x 3 sets

Pullups 4 @ 40lbs, same as last week. I realized I did not notice the tempo last week and just did them how I would normally. Actually followed the tempo this week and still able to hit 4 reps @ 40lbs, so happy with that :)

C. Sled Push; 50ft - moderate/high turnover

Hang Power Snatch @ 95 - amrap

Sled Drag; 100m - Grinding effort

2 Minute rest x 4 sets

Kept sled weights the same as last week (280 for the push and 200 for the drag). Calves handled the drags better - I mobilized calves and ankles really well before doing this. Snatch = 10/8/7, a notch up from last week. Still hard but felt better (at least compared to what I recall).

OVERALL: Shoulder felt ok during all movements. A little cranky on the bench but that went away as I got through reps/sets. But now (~5ish hours later) it's achy and feels locked up, mainly in the delt - as if the delt is cranked down and preventing the shoulder from rotating properly (particularly when raising the arm in front). I'll hit it with a lax ball when I get home later.

I'll plan to email you an update on how it feels tomorrow and we can go from there on the rest of the week.