May 18, 2015.

Training felt pretty good, but it took so long to do first part I wasn't able to do Airdyne (really, not on purpose). I slept terribly last night. Here's first part:

Shoulder/Scap Activation Protocols (try some that I sent previously)

A. Turkish Get up; build to a ‘challenging’ single/arm

• built up to 2 sets on each arm @ 16kg

B. Jerk Balance; 2-3reps x 5 sets; rest 2min

• #85, 95, 105, 110, 115
• felt more solid this week, no press outs
• felt back leg needs to be more involved, bend more
• have some videos will send if you want

C. Seated behind the neck shoulder press @ 41x1; 3-4 reps x 5sets; rest 2min

• #55(4), 65(4), 70(4), 70(3)

D1. Lean Away Pull-ups @ 31x1; 6-8 reps x 4sets; rest 1min

• Did all sets 4 x 2UB on rings, strict

D2. DB Cuban Press; 10 reps x 4 sets; rest 90 sec

• used #8lbs each hand

E1. Shoulder Bridge Push-ups; 8 reps (1 sec pause at top) x 4sets; rest 1min

• did these, but then watched gymnastic wod progressions and realize I need to go back to square one
• cannot do bridge with proper hand position and straight press out - need to go to wall drills next week

E2. Powell Raise; 8-10 reps/arm x 4 sets; rest 90 sec

• did these with 10lb db, then realized I wasn't retracting scap properly - really need to scale this back to 2.5lbs each arm and work back up properly

+

Airdyne 30 sec @ 85%

Airdyne 30 sec @ 50% x 30 sets