Trained with Katie today at CFHV after coaching 12:30 class. Warmed up with banded OH Pass thrus, Lat Pull Downs, and 5lb LYPT's.
This is how I felt today. #swolepatrol
Shoulder/Scap Activation Protocols (try some that I sent previously)
A. Turkish Get up; build to a ‘challenging’ single/arm but only use this as an extra warm-up tool. You shouldn't be exhausted after this.
- did 3x each arm @ 8KG, 12KG, 16KG (was really tough stabilizing L side on 16kg - 1 set at this weight)
B. Jerk Balance; 4-5reps x 4 sets; rest 2min
- went out too heavy - realized I wasn't dropping, just pressing under. Revisited video, points of performance, and drilled technique at 4 reps each for #53, 63, 83, 83
C. Seated behind the neck shoulder press @ 41x1; 5-6 reps x 4sets; rest 2min
- heavier than I remember - did sets of 6 reps @ #53, 63 (4 reps), 53, 58
D1. Lean Away Pull-ups @ 31x1; 4-6 reps x 3sets; rest 1min
- did on rings per Poliquin video
- did 3 sets of 2 ub strict (6 total) each set
D2. DB Cuban Press; 10 reps x 3 sets; rest 90 sec
- scaled to 5lb plates each hand - made me want to cry
E1. Shoulder Bridge Push-ups; 8 reps (1 sec pause at top) x 3sets; rest 1min
- first set was torture, warmed into it ub for sets 2 and 3
E2. Powell Raise; 8-10 reps/arm x 3 sets; rest 90 sec
- used 8lb db's / 10 reps each
+
Airdyne 30 sec @ 85%
Airdyne 30 sec @ 50%
X25
(85% must be same pace every single time)
- the only thing I enjoyed about this 25 minutes was being outside in the sun
- 85% maintained 170Watt-186 each set, the 50% effort def slowed
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