4/5/2017

A. Behind the neck push press; 3x4 sets; rest 2 min
176lbs, not really a fan of the 'behind the neck' anything

B1. Weighted ring pull ups (in false grip) @31x1; 3x4; rest 90 seconds
16kg KB used
B2. Bent over single arm DB rows; 12x4; rest 90 sec
50lb DB used

C1. Shoulder extension pails/rails; 1 min + 10 sec isometric in both
directiosn x3; rest 1 min 
Did a shoulder extension stretch instead. I forgot to ask for a video of this and what I found online was flexion pails/rails

C2. TTB; 15 reps x3; rest 1 min
UB

C3. 2.5# plate shoulder cars; 2 slow controlled reps in both
directions x3; rest 1 min
Done

D1. Ring rows @2020; amrap unbroken x3; rest 30 sec
11-10-9-9
D2. Ring push ups; amrap unbroken @21x2 x3; rest 30 sec
12-11-11-9
D3. Powell raises; 10-12x3; rest 30 sec
Stayed very light. Despite watching several videos on this I doubt I correctly did them 
D4. Hanging L hold; amsap x3; rest 30 sec
:23-:18-:18-:15

D1-4 was pretty much a giant frustrated, frowny face