F7 GST B Deadlifts (Sumo)

Total time: 74:30 great workout. A little long, but was on 5 sets for all GST. 

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)

Lunge lawn mowers 1 x 21 per side/12.5 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. 

Set of 15 scapular push-ups 

Cable pull downs #3 hole x 15 @ 50 lb

Cable pull downs #1 hole x 15 @ 50 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.

Sumo Deadlift (all DL sets) 33:30- 55:00

225 x 6 non dominant grip

355 x 4 felt strong. Belted. Go for 5 next week. 

325 x 6 no belt. Felt strong. Great leg drive. Form perfect. Non dominant grip. 

325 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. 

RDL

225 x 8 Great set. Great weight. Felt very intense throughout. In shoes and standing on 25# plates. 

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 

SL/PE12: 5x18s 

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone