Lots of shoulder mobilization, stretching and some trigger point therapy. I woke up with a gnarly sharp pain in my left shoulder; that in and of itself changed today's plans for gym rings...
2 sets @ 10LBS each x 10:
DB External Rotations (perpendicular and parallel to the ground)
3 minutes jump roping
|Leg Press:||Ab Wheel Rollouts:|
The ladder sets on leg press helped a good deal with getting my numbers up; my leg press personal best is 1000LBS. Fun to say, not fun to do. I don't care to get back to 1000x1, but working sets in the 700-800LBS range is where I'd like to get back to.
Cable Shoulder throw -- set one side of the cable machine high, using the ropes attachment. From there, step out on one side and, with controlled motion, twist into a karate front stance; the motion is very similar to the judo o goshi technique, but from a front stance.
3 sets of 10 @ 100LBS
8 Skin The Cats --better than I expected given the earlier shoulder pain, however I felt a lot better afterwards. I think I ran into some "mind over matter" issues with this exercise; something about being upside down...
Alternating sets of 3:
10 x 25LBS
|Standing Russian Twist:||10x25LBS||10x25LBS||10x25LBS|
Seated Russian Twists: , 10 x 45LBS, 10x45LBS
|Seated Russian Twists:||15x45LBS||10x45LBS||10x45LBS|