Friday, Aug 5
A1. Single Arm Banded Shoulder/Scap Rotations; 15 reps/side x 5 sets; rest 30 seconds
A2. Single Arm Banded Pulldown to rotation; 10 reps/side x 5 sets; rest 30 seconds
A3. Scap Retraction Ring Row; 15 reps x 5 sets; rest 30 seconds - Scap is feeling stronger! There hasn't been as much elbow pain recently. 
B1. Ring Row Lock off; 20 sec hold x 5 sets; rest 40 seconds
B2. Push-ups; 30 for time x 5 sets; rest 1:20 - Completed. Each set took about 30-45sec.  
C1. Band resisted partial pistols to bench; 3 slow controlled reps x3/side; rest 1 min
C2. Side to side cossack squats; 6 slow controlled reps per side x3; rest 1 min(only go to your end range, no pain)
C3. Band Assisted Shrimp Squats @ 5111 tempo; 5 reps/leg x 3 sets; rest 1min bw legs - Completed C1-3. Knee was feeling good today. Shrimp squats are getting better. Such an awkward movement for me for some reason.