First time back in a while. Shoulder and back pain ebbs and flows. Taking a few steps back and getting back in the swing of things.
REHAB WORK: 0:00 - 18:30
Spine Roll x 1 min
Ab Roller 1x30 (forward, diagonals = 1 rep)
Scapular push-ups 1x15
Wrist conditioning series
Cable pull downs #4 hole x 20 @ 100 lb
Narrow grip rows 100# x 20
Cable pull downs #1 hole x 20 @ 100 lb
(Kneeling, forehead against bar, slow and controlled)
Scapular push-ups 1x15
Lying DB Overhead Pulses 20/ 12.5lbs (half foam roller under back-very controlled) half hands vertical/half horizontal
Prone Shoulder Raises (lat pull down bar) x 20.
Wow. Keep head down. Try to get each rep above bench level.
DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out)
sPL 19:30 - 48:30 paced well.
Supersetted Planche work with Lever work. Seemed to work well. Much faster.
SPL/SE: Advanced Frog Stand- 5x20s
Tuck planche
Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted. Great quality reps. Great tension in the right places.
10r SPL/PE7-iM for each work set
1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!
FL
FL/PE13: Inverted hang
5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!
Tuck Front Lever
10s FL/PE15-iM for each work set
Low Bridge Static Hold - Focus on thoracic flexion, not lumbar.
HBP 50:30 - 77:30
Supersetted HBP with RC.
HBP/PE7: Ring Dips 3x5r
30s HBP/PE-iM for each work set
Cat Stretch Static
RC
RC/PE7: 3x5r
Pull-ups-slightly wider than shoulder width
30s RC/PE7-iM for each work set
Undergrip Bent Lean
Lat stretch/Underhand grip on bar at hip height
Bonus (after clock stopped)- DIDNT DO TODAY
Pseudo-planche push-ups
BW x 5 x 3
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