Wednesday

AM @ MobilityFit
10:00 Assault bike

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4 sets:
Z press, 10 with 5kg bar

Earthquake bar, 2:00 hold with long red bands and 15s, double orange bands and 20s

Earthquake bar, 0:60 halfway hold with long red bands and 15s

PVC bar overhead pull-aparts in front, 10 with #1

PVC bar overhead pull-apart to snatch-grip hold, 10 x 0:10 with #1

Bench press with pull-apart PVC pipe, 10

Kettlebell rotations, 10/side with 15lb
Beginning of TGU, just to elbow support, 5/side unweighted
Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Single-arm bent-over trap 3, 10/side unweighted

Plank with hands on indo board, 0:60

Plank with hands on indo board, rocking front/back, left/right, clockwise, counterclockwise, 10 each

Strict pull-ups, 10 with toes on box throughout (still no lockout)
Banded tricep pull-down, 20 with looped red band

Crossover Symmetry rows, red, x 10
Crossover Symmetry Ts, green, x 10
Crossover Symmetry As, purple, x 10

Ring rows, scaps engaged throughout, x 10

Lateral plank steps, 2 sets with ladder then 2 sets just straight across, 5 steps/side 

Tricep kick backs, 10 with 15/hand

Dumbbell floor press, 15 with 20/hand
Serratus punches, 10/side with 20lb
Plank steps up and over 25lb plate, 3/side

Houghston's As, 10 unweighted
Houghston's Ts, palms down, 10 unweighted

5 push-ups from knees, slow and controlled
3-way bicep curls, 10 with 10/hand

Plank walk with feet on sliders, 25m forward + 25m backward


PM @ CSC

A. Safety bar good morning, 3 x 10-12, 31X1; 2:30 rest
B. Safety bar alternating reverse lunges, 2 x 16-20 total; 2:00 rest
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5 sets:
:30 Sorensen hold
:30 rest
:30 hollow hold
:30 rest
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10:00 Assault Bike @ 90% aerobic

A. bar only, +20, +40

B. +50, +70

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complete 

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87 calories, 52-54 RPM

Everything from my neck to my knees is super sore. I love it. 

I was at MobilityFit for almost 4 hours today. Just sayin'. Notable things: planks on the indo board are murder on my wrists, but shoulder is good. Back to toes assisting on the pull-ups... Drew caught a couple unassisted that weren't completely perfect, but I think that's largely due to the volume of these 3 days in a row this week. And... on the lateral plank ladder, my OTHER shoulder was being weird - it was clicking with every step. Completely different from the slipping out of place like the right shoulder, but slightly concerning nonetheless. I just have this sinking fear that I'm going to blow out the other shoulder in like October. Drew didn't seem concerned, he said that lefty is probably just still picking up the slack from the bad one, but he had me modify these anyway. Both shoulders have been unhappy in the past, and I have insanely shitty luck, so I'm sure you understand my concern. Doing all the exercises on both sides religiously just to be safe. I'm going to have the strongest scapulae in all the land. 

Afternoon training was great. No idea where to start on either of the safety bar pieces, but I think I ended up with appropriate loading on both, with the last couple of reps being tough. Super happy to be doing things like normal again.