Total time: Didn't time today
Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great.
REHAB WORK
Lacrosse roll outs x 1 min
Segmented roll outs @ 5 per segment 5 lb dumbbells
Ab Roller 1x30 (forward, diagonals = 1 rep)
Set of 15 scapular push-ups
Cable pull downs #3 hole x 15 @ 70 lb
Cable pull downs #1 hole x 15 @ 70 lb
(Kneeling, forehead against bar)
Rotator complex 20r per direction 15lbs
Set of 15 scapular push-ups
Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical
DB Push-ups 30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions.
Plyos 20:45-31:30
Rebound Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)
5 hip articulations per leg between sets
Bench lateral jumps x 12 x 2 straight through. No pause between reps. Drop really low to get full explosion out of bottom.
Conventional Deadlift (all DL sets) 33:30- 55:00
225 x 8 non dominant grip
365 x 2 felt heavy. Belted.
315 x 6 no belt.
315 x 6 no belt Good weight. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort. Last rep started breaking a bit, but all reps very strict.
Good Mornings
135 x 8 Great set. Great weight. Felt very intense throughout. Felt decent.
MN (Supersetted w/SL) 57:15- 74:30
MN/SE2: 5x5r
1/2 L-sit Leg Extensions
10r MN/SE2-iM for each work set
Seated Pike Pulses
Overall a great workout. Way to push the pace.
SL/PE12: 5x18s
Side Arch Body Holds
5r SL/PE12-iM for each work set
Bent Hurdler Twist 10#
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