June 24, 2015

Daily score: 6

Workout:

A. Single arm DB push press; 8-10x5; rest 1 min bw sides

30x10
35x10
40x10
45x8
45x8

B1. Tall kneeling paloff press; 8-10x4; rest 1 min

10 reps for 4 sets

B2. Strict pull ups; 10 reps x4; rest 1 min

1:30
1:40
1:31
1:38

B3. TTB; 10 reps x4; rest 1 min

1:10
1:09
:46
:49

B4. Burpees; 15 reps AFAP x4; rest 4 min

:37
:40
:39
:40

C. Side plank on hand; 20 seconds x4; rest 1 min bw sides

done


I did this workout today because tomorrow I work late and will not be able to make it to the gym to use the pull up rig before they close.  If I get off in time tomorrow, I'll finish the workout I bailed on :).  Also glad I did this today because the granite games qualifier is a lot of bar work and my hands now have a couple days to rest.  The single arm push press were really fun and satisfying.  I was so proud that I could do 45 x 8.  And with the db's I have zero of the shoulder pain or instability I get when I push press heavy with the bar on the right shoulder.  The left arm did feel slightly more weak.  The circuit was great.  I still have that pain in my right shoulder when I string together more than 2 toe to bar.  Which is sad because other than that, they seem to be doable.  So, what I figured out, is that I'm much quicker and have no pain if I just do quick singles.  I feel the pain when I swing forward after a rep in the kip.  And it feels like a small muscle pulling deep in the posterior armpit like from rib cage to upper back shoulder maybe.  After I stir it up my shoulder with click when I raise it overhead.  Without any pain though.  Never really hurts after.  I can fix the clicking by really getting into the muscle with a lacrosse ball.  Anyway, more than you wanted to know maybe.  The good news is singles go fast and don't hurt, that'll be my plan for saturday for the TTB.  Shoulder does great with chest to bar.  Everything else went well.  Even the side planks felt good tonight.  I was sooooo hot in the gym.  Thanks!