3/14/2017

I went through the following to see how my shoulder would feel. I didn't use more than a 5lb plate for any of these movements. I also messed around with some scap pull ups and did some pec smashing using a barbell and a kettle bell for some leverage (similar to what you prescribed when my right shoulder was bothering me). No pain with any of the following movements

Weighted Shoulder CARs; 4 reps/arm x 3 sets; RAN 
External Rotation to Sots Press - 6 reps x 3 sets, RAN
Incline Y's w/ Thumbs Down- 6 reps x 3 sets, RAN
Bent Over Reverse Flys - 6 reps x 3 sets
Single Arm Bear to Bridge; 6 reps/arm x 3 sets; RAN

B. Hand Stand Walk Practice for 5-10min 
done

C. Strict HSPUs; AMRAP UB x 3 sets; rest 90 seconds bw sets 
This did not go well, 9 for the first, 5 for the second, 4 for the third set. Strict HSPU did not want to cooperate today

+

EMOM for 30min: 
Min 1: 50 Double Unders 
Min 2: 8 K HSPUs 
Min 3: 12 Cal Row 
Min 4: 8 Burpees over Bar 
Min 5: 10 Cal Bike 

UB dubs and kHSPU, row was around a 1600 cal/hr pace, for the bike I worked up to over 700 watts as fast as possible and finished at that pace.