12/20/2016

AM
A1. Feet elevated back bridge hold; 25 secodns x4; rest 40 sec
A2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min
B1. FLR on rings in full external rotation; 30 seconds x4; rest 2 min
B2. Bent arm 90 degree isometric rope hang; 30 secodns (15sec/side) x4; rest 2 min
no problems with any of this work

+

Respiration Work 
15 Sec Assault Sprint @ 1000+ watts (how it felt here) 
rest 45 seconds 
15 Sec Row @ 1:30/500m pace 
rest 90 seconds 
x5 
rest 5min 
x2 total sets 
got all 10


PM
A1. Single arm DB OH knee drive with press (lengthen and press the working arm as high as you can get it); 6/side x 3 sets; rest 45 sec
A2. Good morning position wall assisted plate rotations; 6/side x 3 sets; rest 45 sec
B1. Good Morning Hip Rotations; 10/side x 3 sets; rest 45 seconds 
B2. Single Arm Bear to Bridge; 5 reps/arm x 3 sets; rest 45 seconds 
These are starting to feel much better than when I was at TTT, hopefully the shoulder is improving
C. Wrist mobility