AM
Assault Bike 

30 Sec @ 275 watts

30 Sec @ 350 watts

30 sec @ 425 watts

2min @ <100 watts 

x5 sets 

PM
A. Shoulder Press; build to a max
B1. Ring Dips; 10 reps + 20 sec support hold in full external rotation x 4 sets; rest 1min 
B2. Supinated Grip C2B Pull-up; 6-8 reps x 4 sets; rest 1min 
C. Hand over hand seated rope pull/sled drag; 30 seconds continuous hand
over hand pulling; rest 45 seconds x 8 sets

Results
AM
165 calories

PM
A. 160#
B1. Completed 
B2. 8 reps, 8, 6, 6 
C. 190#

Morning session went well. Stayed on pace each set. Pace was easy to maintain. Body was feeling good as well. 

I don't know what it is, but I feel so weak pressing now a days. Was 10# off of my PR. Felt a little discouraged after failing multiple times. Left shoulder (that I separated 8 years ago) has been bothering me lately. Mobility prior to training has been helping. Been paying close attention to it. It nothing serious, just wanted to keep you updated on how body was feeling. Ring dips/ C2B superset was fun. Have never done ring dips into static hold in support. Enjoy doing new things and having you continuously push me! Increased load from last week on the sled pull. Weight was challenging. Was still able to move just as fast as last week for each set.