Monday

AM @ MobilityFit
10:00 Assault bike
+
3 sets:
kettlebell screwdrivers, 10/side with 15lb
beginning of TGU, 5/side unweighted
external rotations with elbow on knee, 10/side unweighted
plank, 0:60 hold
+
dry needling (death)
+
20:00 gentle stretching:
tricep/levator scap/scalene
anterior delt
behind the back (butt) internal rotation with a band
sink stretch
+
10:00 Assault bike

PM
A. Safety bar squat, 5-5-5 (no additional reps this week) @ 140-150-160; 2:30 rest
B. Glute-ham raises, 3 x 4-8 weighted; :90 rest
+
6 sets:
:20 Assault Bike @ highest possible effort - can use left arm
3:00 Assault Bike spin

A. complete

B. +10, +15, +25(5)

+

complete 

Pretty much got lectured by Drew for Friday's work day... he's like, "Well I could have told you what the outcome would be, it wouldn't be good." Basically set me back another whole week - nothing but gentle stretching until I see him on Friday, continue the high dose Tylenol and ibuprofen, and I'm not medically cleared for bench work in the lab. Even though it feels like my shoulder has calmed down a lot over the past couple of days, today's dry needling was wholly miserable. He's not concerned (because every time I piss off my shoulder it DOES calm down, even if it takes a few days), and says this has happened to a few people, where they're feeling good and try to take on more than they're really ready for. But, he made me feel dumb for even attempting to go back to work... 

Stuff at CSC was good. I know the squats are on deload, but these were stupid easy. 

Assault bike sprints get me every time. 86 RPMs on the first one only, 83-84 for the rest.