A. Snatch Grip Deadlift - build to tolerance; rest as needed (film from side)
B1. Seated BB Snatch Grip Bnk Z-Press @31x3 - 4 x 10-12 ea arm; rest as needed (start w/ trainer bar & build to tolerance, film from back)
B2. Wtd. Vest GHD Hip Extensions - 4 x 10-12; rest as needed (40# across)
D. GH Raise - 3 x 8-10; rest 2min (use assistance / add resistance as needed)
+
3 Rounds
15x Scap Push-ups
15x Lying Single Arm KB Bottoms-up Scap Punches
6x KB Bottoms Up Windmills ea arm
+
CS Recovery Protocol
A. Built to 315 actually felt really good. Since injury focusing on upper shoulder/neck posture pulling from ground.
B1 35,55--> felt decent. This has not felt good all year little weak off the shoulder in L side
B2 complete
C done with blue band, very tough today
Completed all the scap work too
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