September 8 Training

AM
10min General Warm-up
+
Row - 4 x 150m @ 2k pace minus-8; rest 60sec
+
1k Row @ 30min TT Pace plus+4
15 UB wallball
10 Burpees
Rest 60sec
x3
+
1k Row @ 30min TT Pace plus+4
15 KB Swings @ 2p (hybrid Russain/American)
10 Burpees
Rest 60sec
x2
+
10-15min Choice Cyclical Flush

4 sprints @ 1:42/500m
+
5:25, 5:25, 5:22
+
5:27, 5:22
**everything felt good, KB Swings were tough on the grip I think just b/w sweaty
**shoulders were burning pretty good the whole time and felt I didn't have good push up on the burpees
PM
CSA
Shoulder/Thoracic DROM/Mobility - 15min
+
A. Bar Muscle-up - 3 on the min for 10min
B. K.CTB - 3-4 every 30sec for 12 sets; rest 5min x2 rounds
C. Wall HS Hold (not Wall-facing) - 4 x 60-90sec; rest as needed to complete UB
D. Wall Tripod Headstand - 4 x 25-35sec; rest as needed to complete (use matting/padding under head to reduce disc loading)
+
Postural Program

Good dynamic warm up
A. BMU's- done no problems
B. Done, 4 reps/set w/ no problems both rounds.  Felt a little more solid in the bottom but I find it's a fine line b/w not letting left shoulder completely relax and keeping too much tension in my elbows
C. 60 sec/side w/ stretching in between, 2-3 min rest b/w and BARELY made it on the last one, more like 57 sec
D. Complete, 35 sec/set.  Good practice, kicked up to HS then lowered down and this helped get position better, then pressed out of the HS at end of each 35 sec just for good measure.

Lots of mobility today on rest day.