5.24.19

Shoulder prep:
-C/O sym. activation
-5 serratus wall slides w/ miniband x2
-5 loaded shoulder CARs ea. x2
-10 prone PVS lift-offs in jerk grip

completed
+
Tspine extension/ shoulder flexion development w/ barbell:
A. 5 jerk grip OHS @ 2121 x5, rest as needed
*positional focus- slight weight increase from last week 

35, 45, 45, 55, 65

B1. 5 seated band-resisted PVC OH press w/ 2 sec. hold OH x5, rest as needed
*during hold- create as much throacic extension as possible. This video shows legs extended- I want you to start with your legs crossed… criss-cross applesauce style**3rd video: https://www.instagram.com/p/Bv_YJgohPGY/

completed
B2. 5 jerk grip “snatch-balances” x5, rest as needed
*build comfort/range in this position- build weight by feel 

35, 35, 45, 45, 55
+
Strict MU strength
A1. 4.4 hinge rows w/ 3 sec hold at top of each rep x3, rest as needed between 4’s and sets
*https://youtu.be/S3vjG6A28do

completed – these are feeling slightly better
A2. 60sec. slow transition traces on low rings x3, rest as needed
*https://www.instagram.com/p/BuWBwLHg9Wh/

completed
B1. AMRAP-1 chin ups @ 11X2 x3, rest as needed

4, 4, 3
B2. 5 Russian Dips x3, rest as needed
*https://youtu.be/YJnTF0RjVo4
**do these with a toe support on the ground this week 

completed, these are feeling slightly better as well
C. 10 kneeling abwheels x3, rest as needed

done
+
Scap Strength:
A1. 6-10 prone shoulder extensions x3, rest as needed
*3rd video
*https://www.instagram.com/p/BvM9_nynyJ1/

10 reps per set
A2. 10 scap pushups on elbows x3, rest as needed
*if needed- do these on your knees

completed