A. Banded Back Squats; 135 + Moderate band tension; 3 reps; rest 90s x 5 sets
Done. I can definitely feel the more posterior loading compared with the front squats I did last week. But still all good, able to progress the weight with no issues.
B1. Hang Clean Pull; 1.1.1.1; rest 20s/30s
B2. Hang Power Clean; 1.1.1.1; rest 20s/3 minutes x 4 sets *140/150/160/165*
Done at Rx weights. I felt some fatigue by the time I got to 165, but still had generally good solid reps. Pretty happy with this.
C1. GHD Prone hold (GHD Sit up hold) with empty BB at top of bench press position;20-30s; rest 15s
C2. KB Front rack carry; 30s rest 15s
C3. Lean away pull ups; 6-8 reps; rest 2 minutes x 4 sets
C1 was hard! I started with a 45lb bar for the first set and barely made it 20s so changed to a 35 for the rest and hit 30s for the remaining 3 sets. 8 reps of pullups on all sets.
D. 21-15-9
CTB Pull Ups
Assault Bike calories
Time = 4:57. I knew getting back on the bike for the last 9 cals that I could get in under 5 if I pushed. Felt good but also hard to really metcon again. I was breathing like a 90 year old smoker...I've forgotten how to manage my breathing a bit, ha.
OVERALL: The shoulder is somewhat better after a couple days generally off it but something is for sure going on in the rotator cuff and/or delt. It's become an issue when sleeping, waking me up, which is concerning. I'm going to schedule a PT appt just to know more about what I'm dealing with and how to manage it better. Doing a full rotation of rotator cuff warmup/rehab work each day, which does seem to be helping.
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