Warm up:
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 Windmills
DB External Rotations (perpendicular and parallel to the ground)
3 minutes jump roping
Workout:
| Leg Press: | Ab Wheel Rollouts: |
| 10x270LBS | 10 |
| 8x360LBS | 8 |
| 6x450LBS | 6 |
| 4x540LBS | 4 |
| 2x630LBS | 2 |
| 2x680LBS | 2 |
| 4x590LBS | 4 |
| 6x500LBS | 6 |
| 8x410LBS | 8 |
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
| BB Shotput: | 10x25LBS | 10x25LBS | 10x25LBS |
| Standing Russian Twist: | 10x25LBS | 10x25LBS | 10x25LBS |
Seated Russian Twists: , 10 x 45LBS, 10x45LBS
| Seated Russian Twists: | 15x45LBS | 10x45LBS | 10x45LBS |
Finish: 7:02
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