A. Single Arm Db Arnold Press; 5-6 reps x 5 sets; rest 60 seconds bw arms - 45# (6 reps), 45 (6), 45 (6), 50 (5). Working on bracing and staying good position standing. 
B1. Legless Rope Climb; 1 ascent x 12 sets; rest 60 seconds
B2. Strict HSPUs; 10 reps for time x 12 sets; rest 60 seconds - Done. Felt fast and strong on LRC. Went UB on hspu's each set. Was completing each set 15-19 sec. 
+
Assault 30 Seconds @ 250 watts
Assault 30 Seconds @ 300 watts
Assaut 30 Seconds @ 375watts
rest 90 seconds
x6 sets - Completed. Held 275watts-325-375. Knee felt good. Feeling stronger each week and becoming more confident in abilities again. 

A. Med Ball Hug Banded March; 75 seconds x 5 sets; rest 60 seconds https://www.youtube.com/watch?v=eNEQBx3YKRc - Did all sets w/ sandbag. Lit my ass up! Feeling strong and stable. 
B1. Terminal Knee Extensions with LIGHT band; 15 reps/leg x 5 sets; rest 30 seconds 
B2. Single Arm Farmers Carry; 50'/side x 5 sets; rest 30 seconds 
B3. Seated ShinBox Switches; 5/side x 5 sets; rest 1m - Done. Felt good! 
+
Assault Bike 5 Seconds @ tough but doable pace 
Assault Bike 55 Seconds @ easy pace 
x30 sets - Went a little harder this week. Knee felt good though. Stayed above 1000 watts. 

Go through the following, as warm-up: 
A1. Shoulder Sleeper Stretch; 30 Sec/arm x 2 sets; rest 30 sec 
A2. KB thoracic reach overs; 10 reps x 2 sets; rest 10 sec 
A3. HandStand Trap 3 Press; 8-10 reps x 2 sets; rest 10 sec - Done. Did some wrist and shoulder extension mobility prior to this. Did rehab exercises in the AM. Body feels good today. 
Then: 
A1. DB Top to Top Shoulder Press; 5-6 reps x 5 sets; rest 1min - 40# (12 reps),  45 (12), 45 (12), 45 (12), 45 (12). Shoulders felt strong. 
A2. Strict Muscle Ups; 6 for time x 5 sets; rest 2min - 52sec, 37sec, 40, 58, 57. Was connecting largers chunks of reps each set, but not able to string full set together for volume yet. 
C1. Ring Dips + Support Hold; 10 reps + 10 sec support hold x5, rest 1m - Done. Did all reps slow and controlled. 
C2. Strict Chest to Bar Pull-ups; 8 reps + 10 sec bent arm hold x5; rest 2m - Done. Did all reps chin over bar. Ctb strength doesn't feel strong enough to maintain. Still hit muscular fatigue on last couple sets and had to break. 
D1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec hold x5; rest 1m -  
D2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 5; rest 2min - Completed both w/ a 25# vest. 

A. Medball hammer Throw; 5 reps x4/side, rest 90 sec https://www.youtube.com/watch?v=auYkxPdYsWE - Done. Completed w/ 20# med ball. 
B1. Banded Front Lever; 30 sec x4, rest 75-90s - Done. Used 100# band tension. These are tough to maintain. Really have to focus on recruiting lats. Did more lat activation prior to this (DB lat pullover & banded "A's"). 
B2. Dragon Flags; 6-8 x3 (5 sec eccentric), rest 75-90s - Completed 8 reps each set. Not able to string reps together consistently. Core doesn't feel strong enough. Great mashup b/t both movements. Midline was feeling it.  
C1. Reverse Grip wtd. Dislocated; 8x4; rest 1m (SLOW) - Completed w/ 5#. Right shoulder is tighter. 
C2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x4 sets; rest as needed - Done. 
+
20min EMOM: 
Min 1: 100' Sand Bag Carry 
Min 2: 30 Sec Hollow Rock Continuous 
Min 3: 100' Yoke Carry (or barbell, weight should be light) 
Min 4: 20 Sec Side Plank/side 

This was fun OTM piece. Core integrity seems to be improving. Feel like I am bracing more I was in the past. 

What is the overall intention for today? 

Did rehab in the AM. Starting to enter into BW squats. Going to add volume throughout the week. Most of these exercises I am currently doing in my rehab program this week. 

A1. Glute Bridge; 10 reps x 3 sets; rest 30 seconds - Done. Used a 100# band tension to make this more challenging. Been getting into hip thrusts up to 65# in rehab.
A2. Banded Lateral Walk; 15m/leg x 3 sets; rest 30 seconds - Done. Used slingshot for band. Hips feel great. Doing x-band lateral marches in rehab program this week. 
A3. Lying Face Down Banded Hamstring Curl; 15-20 reps x 3 sets; rest 30 seconds - Used 65# band tension. Did 20 reps each set. Slow eccentric bias. 
A4. Banded Side Lying Clam; 12-15 reps x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=_eZ32pKt7QQ - Done. Slow and controlled. 
B1. Single Leg RDL; 10 reps x 3 sets; rest 30 seconds - Done. 40# DB each set. https://youtu.be/zPLSTO-8b2c (filmed last set)
B2. Walking Lunge; 10 steps/leg x 3 sets; rest 30 seconds - Done. 
B3. Negative Box Step Down; 8 steps/leg w 3 sec eccentric x 3 sets; rest 60 seconds - Done. Feeling stronger, mobile, and stable. https://youtu.be/RqXAx7FVQ2Q (filmed last set)

C1. Banded standing 90/90 hip internal rotations; 12-15 reps x 3 sets; rest 30 seconds 
C2. Banded seated 90/90 hip internal rotations; 12-15 reps x 3 sets; rest 60 seconds - Done. Little bit a pinching in hip today. 
+
Any cyclical work you want to do (keep it at En2 pace bw 20-40 min) - Completed 40min on the AB. Held avg. 140 bpm. Ventilation felt good and sustainable. 

A. Single Arm Db Arnold Press; 8 reps x 4 sets; rest 60 seconds bw arms - 30#, 30, 40, 40. Shoulders felt strong and stable. Good midline bracing. 
B. Strict Pull-ups; 2 on the 20 seconds for 30 sets (chest to bar if possible) - Done. All ctb. Elbow felt great today. 
C1. Legless Rope Climb; 1 ascent x 10 sets; rest 60 seconds 
C2. Strict HSPUs; 10 reps for time x 10 sets; rest 60 seconds - Done. Both movements felt great today. Didn't struggle w/ any of the movements. No aches and pains in elbow. Finished each set of hspu's 14-18sec. All done UB. https://youtu.be/abj8HZx9S78 (filmed last set)
+
Assault 30 Seconds @ 225 watts 
Assault 30 Seconds @ 275 watts 
Assaut 30 Seconds @ 325 watts 
rest 90 seconds 
x6 sets - Felt great on knee. Feeling confident in right side. Pace was easy to hold, so I went to 275, 300, 325 watts each set. Was still fairly easy. Breathing felt good though. 

A. Med Ball Hug Banded March; 60 seconds x 5 sets; rest 60 seconds https://www.youtube.com/watch?v=eNEQBx3YKRc - Done. This was great! Glutes and midline felt like they really got activated. 
B1. Terminal Knee Extensions with LIGHT band; 15 reps/leg x 4 sets; rest 30 seconds - Used 130# band tension. Been doing these a lot during rehab. 
B2. Single Arm Farmers Carry; 50'/side x 4 sets; rest 30 seconds - Used 53# each set. 
B3. Seated ShinBox Switches; 5/side x 4 sets; rest 1m - Great movement routine. Hips felt great after switches. Haven't been working hip ROM lately, so they were a little stiff. 
+
Assault Bike 5 Seconds @ tough but doable pace 
Assault Bike 55 Seconds @ easy pace 
x25 sets - This felt good, but tough. Conservative on power output. Wanted to gauge knee and see how it would feel holding 700-800 watts each set. Feel like I lost power in my legs. 

Go through the following, as warm-up:
A1. Shoulder Sleeper Stretch; 30 Sec/arm x 2 sets; rest 30 sec
A2. KB thoracic reach overs; 10 reps x 2 sets; rest 10 sec
A3. HandStand Trap 3 Press; 8-10 reps x 2 sets; rest 10 sec - Completed warm up routine. Did some wrist and scap activation prior to routine. Elbow feels great after 30-40min warm up haha. 
Then:
A1. DB Top to Top Shoulder Press; 8 reps x 5 sets; rest 1min
A2. Strict Muscle Ups; 5 for time x 5 sets; rest 2min - Done. Used 45#, 40, 40, 40, 40 (Did wrong rep scheme last week). Strength endurance in the shoulders/arms felt like the limiter.  Muscle ups felt good for the first few sets, but then felt the fatigue set into the shoulders. Trying to follow regional standards on mup's. Maintained 35-50sec each set. https://youtu.be/SstBXxqCC_8
C1. Ring Dips + Support Hold; 10 reps + 10 sec support hold x4, rest 1m
C2. Strict Chest to Bar Pull-ups; 8 reps + 10 sec bent arm hold x4; rest 2m - Done. Dips were not an issue. Couldn't maintain ctb, was too fatigued and upper pull burned out. Strict upper pull movements have been a huge limiter for me. Started doing chin over bar and breaking on last couple sets. Is this a strength issue?
D1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec hold x4; rest 1m
D2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 4; rest 2min - Done. Used a 25# vest for both movements Felt good. 

A. Medball hammer Throw; 5x3/side, rest 90 sec https://www.youtube.com/watch?v=auYkxPdYsWE - Done. Used a 20# med ball for all sets.  https://youtu.be/rFkqfSSORjs

B1. Banded Front Lever; 30 sec x3, rest 75-90s - Done. Used 100# band tension for all sets. These were tougher to than expected. 
B2. Dragon Flags; 6-8 x3 (5 sec eccentric) x3, rest 75-90s - Done. Had a hard time maintaining midline tension while connecting reps. https://youtu.be/vjaHCW5hUcA

C1. Reverse Grip wtd. Dislocated; 8x3; rest 1m (SLOW) - Done. Used 5# for all sets. Shoulders mobility felt good. 
C2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x2-3 sets; rest as needed - Done. https://youtu.be/IGsM1rKOq2s 

A. Landmine Rainbow Rotations; 10 reps/side x 5 sets; rest 90 seconds https://www.youtube.com/watch?v=OZiiRID_Zmg - Done. Used 55#, 55, 65, 65, 65. Core is feeling stonger. https://youtu.be/cmaK4AS8gZw

B. Twisting Back Extensions; 10 reps/side x 5 sets; rest 1min https://www.youtube.com/watch?v=mKcpCxlHpUI - Done. Used 10# plate. Low back gets spicy on this. https://youtu.be/sgD7_TFlpmU

C. Stability Ball Prone Leg Lifts; 25 reps + 10 sec hold x 5 sets; rest 90 seconds - Done. Used a 10# medball. https://youtu.be/V8IzGjs4jQI

D. Weighted Deadbug; 10 reps/side x 5 sets; rest 90 seconds - Used a set of 5# plates. Anterior feels turned on. https://youtu.be/Xx6-cs0MA34

E. Hollow Rock Continuous; 60 seconds x 5 sets; rest 20 seconds - Was not able to go continuously. Midline was fried. Broke it up, but accumulated the time towards the end. 
+
Assault Bike
20sec @75ish effort
40sec @slow easy pace
x20 - This went very good. Was really stoked about this. Held 300-350watts. Knee felt great. No pain. Time to wait and see how knee feels. 

A. Seated DB Press; 3 on the minute for 10 minutes - Done. Used 50#/hand and felt good. Shoulders are feeling stronger! 
B. Strict Pull-ups; 2 on the 20 seconds for 25 sets (chest to bar if possible) - Done. Did a majority of the reps ctb. There were some that I couldn't make contact on during the second rep. Elbow felt good. Been adding in more wrist and shoulder mobility, plus activation drills during warm up. 
C. HSPUs; 50 NOT for time (let me know how these feel, DO not go to failure) - Done. This went good. Did all reps strict. No elbow pain. 
D. Legless Rope Climb in L-Hold; 10 NOT for time (go up as high as comfortable without any issues) - These were really tough. Took a little longer than I thought it would. Did a straddle l-hold. Hip flexor felt weak. 

A. Negative vertical body levers; accumulate 22 slow controlled reps not for time - Done. Kept tension through core and slow tempo. 
B. Chinese Planks; 20 sec x 4 sets; rest as needed - Done. Did planks supine and prone. 
C. Single Arm False Grip Passive Hang w/ breathing; 30 sec x3, rest as needed - Can't keep false grip. Used a full grip. This is really challenging for me. 
+
30min AMRAP: 
Row 500m 
45 Sec Arch Body Hold 
15 Cal Arms Only Assault 
45 Sec Bent Knee Hold 

Completed 4 rounds + 8 calories. Stayed moving and maintained a pace. Breathing felt good. 

Go through the following, as warm-up:
A1. Shoulder Sleeper Stretch; 30 Sec/arm x 2 sets; rest 30 sec
A2. KB thoracic reach overs; 10 reps x 2 sets; rest 10 sec
A3. HandStand Trap 3 Press; 8-10 reps x 2 sets; rest 10 sec - Done. Good routine! Gonna incorporate that into the week some more. Did some wrist mobility too. Elbow is feeling good today. 

Then:

A1. DB Top to Top Shoulder Press; 8 reps x 4 sets; rest 1min - Done. Used 40#, 40, 50, 50. Did 4reps/arm. Hopefully thats what you meant...
A2. Strict Muscle Ups; 5 for time x 4 sets; rest 2min - 45sec, 40, 45, 45. Broke on all sets 3/2 reps. Felt really good. The strongest I have felt. 
C1. Ring Dips + Support Hold; 10 reps + 10 sec support hold x3, rest 1m - Done. These were not an issue at all. Elbow felt great. 
C2. Strict Chest to Bar Pull-ups; 8 reps + 10 sec bent arm hold x3; rest 2m - Done. These got tough to reach chest to bar. Almost felt like a mobility limiter and strength towards the top end of the pull. 
D1. Weighted Vest Ring Push up +FLR w/ ext rotation bias; 15 reps + 10 sec hold x3; rest 1m
D2. Weighted Vest Ring Row; 8 reps + 10 sec lockoff x 3; rest 2min - Done. Felt good. Used a 25# vest on both. 

A1. Ring FLR w/ ext rotation bias; 45 sec x5; rest 1m
A2. False Grip Passive Hang w/ breathing; 30 sec x5; rest 1m (ribs/ pelvis tucked) - Done. Movements felt good. False grip feels like it is improving. 
B1. Ring Support Hold; 30 sec x5, rest 1m
B2. False Grip ring to chest hold; 30 sec x5, rest 1m - Done. Felt good. Elbow was a little achy today. Didn't warm up much. 
C. Single Arm Scapular Ring Row; 8-10 x3/arm, rest as needed - Done. Good scap activation. 
+
Arms Only Assault
60 Seconds @ tough pace
rest 30 seconds
x10 sets - Completed 93 calories. Tried pushing a little harder than last week. 

A. Landmine Rainbow Rotations; 10 reps/side x 5 sets; rest 90 seconds https://www.youtube.com/watch?v=OZiiRID_Zmg - Done. Used 55# each set. Like these anit rotation pieces. 
B. Twisting Back Extensions; 10 reps/side x 4 sets; rest 1min https://www.youtube.com/watch?v=mKcpCxlHpUI - Done. Used 10# plate across chest. Feels good on hips and low back. 
C. Stability Ball Prone Leg Lifts; 20 reps + 10 sec hold x 5 sets; rest 90 seconds - Done. Used 10# medball. 
D. Deadbug; 10 reps/side x 5 sets; rest 90 seconds - Done. Anterior core feels turned on! Knee is good w/ this. 
E. Hollow Rock Continuous; 50 seconds x 5 sets; rest 20 seconds - Done. Spicy on midline. Couldn't maintain continuously on last set. Did a bent knee hollow body rock. 
+
Easy Row (you choose distance/pace) - Rowed for 20min. Completed over 4k. 

Did new rehab routine before training today. More eccentric bending and squatting. 

A1. Seated DB Press; 8 reps x 5 sets; rest 60 seconds - Used 40#, 45, 45, 50, 50. 
A2. False Grip Ring Pull-ups; 10 reps x 5 sets; rest 60 seconds - Had to break up sets. Elbow has been feeling good, so I didn't want to push it too much. Been adding in more wrist mobility daily and it has been working wonders. 
C. Rope Pull-ups; 6/arm x 5 sets; rest 60 seconds bw sides - Done. Grip strength felt strong. 
D. Staggered Grip (low hand at elbow of high hand) rope hang; 30seconds/arm x 4 sets; rest 1min bw arms - Done. 
+
Seated Hand over Hand Sled Drag 50' AHAP
rest 3min
x10 sets - Used 185# for all sets. Upper back and pull strength felt strong today.

A. Negative vertical body levers; accumulate 20 slow controlled reps not for time - Done. Core feels great. 
B. Single Arm False Grip Passive Hang w/ breathing; 30 sec x2, rest as needed - Done. Can't maintain false grip for very long. Started loosing it and just used a full grip around rings. 
C. Bottom of Ring Dip Support Hold; as long as comfortable x2, rest 1m - Done. Completed 60sec and 40sec. 
D. Tuck-ups; 20 reps for time x 5 sets; rest 4min - Done. Completed sets in 21sec, 21, 21, 20, 20. 
+
Row 3min
Assault Arms only 3min
x5 sets - Completed. Breathing felt good. Arms get fatigued. Maintained a solid pace throughout. 

A1. DB Bench Press; 5-6 reps x 5 sets; rest 30 seconds - Done. Went lighter than previous weeks bc wanted to focus on shoulder position. Used 50# db's, don't have any db's b/t 50-75#. Used a slow tempo to make the weight more challenging. 
A2. Wtd. Ring Row @ 31x1; 8 reps + 8 Second lockoff x 5 sets; rest 60 seconds - Done. Tempo and lockoff made this a lot more challenging. Used a 25# plate on chest each set. 
B1. DB 2-arm Shoulder Press @2121 tempo; 5-6 reps x 5 sets; rest 30 seconds - Done. Used 40# (6reps), 40 (6), 45 (6), 45 (6), 50 (5). Shoulders felt strong. 
B2. Strict Pull-up @2121 tempo; 10 reps x 5sets; rest 60 seconds - Done. Was not able to do all sets UB. Need to work on pulling strength. Trying to focus on recruiting lats. https://youtu.be/3YUN6-RlPwo (filmed last set) arms feel blown up. 
C1. DB 2-arm Hammer Curl; AMRAP UB (-1) x 3 sets; rest 30 seconds - Done. Used 30# db's. Did 18 reps, 15, 15. 
C2. DB 2-arm Seated Tricep Extensions; AMRAP UB (-1) x 3 sets; rest 60 seconds - Done Used 50# db. Did 18 reps, 16, 15. 

A1. DB Bench Press; 5-6 reps x 5 sets; rest 30 seconds - Done. Went lighter than previous weeks bc wanted to focus on shoulder position. Used 50# db's, don't have any db's b/t 50-75#. Used a slow tempo to make the weight more challenging. 
A2. Wtd. Ring Row @ 31x1; 8 reps + 8 Second lockoff x 5 sets; rest 60 seconds - Done. Tempo and lockoff made this a lot more challenging. Used a 25# plate on chest each set. 
B1. DB 2-arm Shoulder Press @2121 tempo; 5-6 reps x 5 sets; rest 30 seconds - Done. Used 40# (6reps), 40 (6), 45 (6), 45 (6), 50 (5). Shoulders felt strong. 
B2. Strict Pull-up @2121 tempo; 10 reps x 5sets; rest 60 seconds - Done. Was not able to do all sets UB. Need to work on pulling strength. Trying to focus on recruiting lats. https://youtu.be/3YUN6-RlPwo (filmed last set) arms feel blown up. 
C1. DB 2-arm Hammer Curl; AMRAP UB (-1) x 3 sets; rest 30 seconds - Done. Used 30# db's. Did 18 reps, 15, 15. 
C2. DB 2-arm Seated Tricep Extensions; AMRAP UB (-1) x 3 sets; rest 60 seconds - Done Used 50# db. Did 18 reps, 16, 15. 

A1. DB Bench Press; 5-6 reps x 5 sets; rest 30 seconds - Done. Went lighter than previous weeks bc wanted to focus on shoulder position. Used 50# db's, don't have any db's b/t 50-75#. Used a slow tempo to make the weight more challenging. 
A2. Wtd. Ring Row @ 31x1; 8 reps + 8 Second lockoff x 5 sets; rest 60 seconds - Done. Tempo and lockoff made this a lot more challenging. Used a 25# plate on chest each set. 
B1. DB 2-arm Shoulder Press @2121 tempo; 5-6 reps x 5 sets; rest 30 seconds - Done. Used 40# (6reps), 40 (6), 45 (6), 45 (6), 50 (5). Shoulders felt strong. 
B2. Strict Pull-up @2121 tempo; 10 reps x 5sets; rest 60 seconds - Done. Was not able to do all sets UB. Need to work on pulling strength. Trying to focus on recruiting lats. https://youtu.be/3YUN6-RlPwo (filmed last set) arms feel blown up. 
C1. DB 2-arm Hammer Curl; AMRAP UB (-1) x 3 sets; rest 30 seconds - Done. Used 30# db's. Did 18 reps, 15, 15. 
C2. DB 2-arm Seated Tricep Extensions; AMRAP UB (-1) x 3 sets; rest 60 seconds - Done Used 50# db. Did 18 reps, 16, 15. 

A1. DB Bench Press; 5-6 reps x 5 sets; rest 30 seconds - Done. Went lighter than previous weeks bc wanted to focus on shoulder position. Used 50# db's, don't have any db's b/t 50-75#. Used a slow tempo to make the weight more challenging. 
A2. Wtd. Ring Row @ 31x1; 8 reps + 8 Second lockoff x 5 sets; rest 60 seconds - Done. Tempo and lockoff made this a lot more challenging. Used a 25# plate on chest each set. 
B1. DB 2-arm Shoulder Press @2121 tempo; 5-6 reps x 5 sets; rest 30 seconds - Done. Used 40# (6reps), 40 (6), 45 (6), 45 (6), 50 (5). Shoulders felt strong. 
B2. Strict Pull-up @2121 tempo; 10 reps x 5sets; rest 60 seconds - Done. Was not able to do all sets UB. Need to work on pulling strength. Trying to focus on recruiting lats. https://youtu.be/3YUN6-RlPwo (filmed last set) arms feel blown up. 
C1. DB 2-arm Hammer Curl; AMRAP UB (-1) x 3 sets; rest 30 seconds - Done. Used 30# db's. Did 18 reps, 15, 15. 
C2. DB 2-arm Seated Tricep Extensions; AMRAP UB (-1) x 3 sets; rest 60 seconds - Done Used 50# db. Did 18 reps, 16, 15. 

A1. DB Bench Press; 5-6 reps x 5 sets; rest 30 seconds - Done. Went lighter than previous weeks bc wanted to focus on shoulder position. Used 50# db's, don't have any db's b/t 50-75#. Used a slow tempo to make the weight more challenging. 
A2. Wtd. Ring Row @ 31x1; 8 reps + 8 Second lockoff x 5 sets; rest 60 seconds - Done. Tempo and lockoff made this a lot more challenging. Used a 25# plate on chest each set. 
B1. DB 2-arm Shoulder Press @2121 tempo; 5-6 reps x 5 sets; rest 30 seconds - Done. Used 40# (6reps), 40 (6), 45 (6), 45 (6), 50 (5). Shoulders felt strong. 
B2. Strict Pull-up @2121 tempo; 10 reps x 5sets; rest 60 seconds - Done. Was not able to do all sets UB. Need to work on pulling strength. Trying to focus on recruiting lats. https://youtu.be/3YUN6-RlPwo (filmed last set) arms feel blown up. 
C1. DB 2-arm Hammer Curl; AMRAP UB (-1) x 3 sets; rest 30 seconds - Done. Used 30# db's. Did 18 reps, 15, 15. 
C2. DB 2-arm Seated Tricep Extensions; AMRAP UB (-1) x 3 sets; rest 60 seconds - Done Used 50# db. Did 18 reps, 16, 15. 

A1. Ring FLR w/ ext rotation bias; 45 sec x4; rest 1m
A2. False Grip Passive Hang w/ breathing; 30 sec x4; rest 1m (ribs/ pelvis tucked) - Done. Elevated feet for FLR. Didn't have as much elbow pain when focusing on protracting shoulders and pressing through chest.
B1. Ring Support Hold; 30 sec x4, rest 1m
B2. False Grip ring to chest hold; 30 sec x4, rest 1m - Done. Didn't have as much elbow pain today.
C. Single Arm Scapular Ring Row; 8-10 x2/arm, rest as needed - Done. Working towards that iron scap.
+
Arms Only Assault
60 Seconds @ tough pace
rest 30 seconds
x8 sets - Completed 67 cals. Pushed a little harder than last week. Felt like local muscular endurance in shoulders. 

Did rehab exercises in the AM and PM (incorporated in warm up). Did some supplementary scap work (powell raises, trap 3 raise, and banded ext. rotation) 

A. Landmine Rainbow Rotations; 8 reps/side x 5 sets; rest 90 seconds https://www.youtube.com/watch?v=OZiiRID_Zmg - Done. Like these anti-rotation pieces. 
B. Twisting Back Extensions; 8 reps/side x 4 sets; rest 1min https://www.youtube.com/watch?v=mKcpCxlHpUI - Done. Never done these before. Used a 10# plate. 
C. Stability Ball Prone Leg Lifts; 20 reps + 10 sec hold x 4 sets; rest 90 seconds - Done. Used a 10# medball b/t feet. 
D. Deadbug; 10 reps/side x 4 sets; rest 90 seconds - Done. Forgot how challenging these can be. 
E. Hollow Rock Continuous; 50 seconds x 4 sets; rest 20 seconds - Done. Got spicy! Did bent knee hollow rocks towards the end. 
+
Easy Row (you choose distance/pace) - Rowed for 20min today. Completed about 5K. 

Had PT today in the evening. 

A1. Seated DB Press; 5 reps x 5 sets; rest 60 seconds - Done. Used 45# each set. Felt good! Shoulders feel strong. 
A2. False Grip Ring Pull-ups; 8 reps x 5 sets; rest 60 seconds - Done. This got tough to hold 8. Last set squeezed out 6, broke, then hit the last two. Upper pull strength end. was not feeling super strong lately. 
C. Rope Pull-ups; 5/arm x 5 sets; rest 60 seconds bw sides - Done. These get tough. Like all of the gymnastic strength work lately. Have noticed its a limiter and I rely on dynamic movements. 
D. Staggered Grip (low hand at elbow of high hand) rope hang; 28seconds/arm x 4 sets; rest 1min bw arms - Done. Grip got spicy towards the end. 
+
Seated Hand over Hand Sled Drag 50' AHAP
rest 3min
x8 sets - Used 185# ext load each set. Nasty on the grip. Feel like grip strength and end. is improving.

Did rehab exercises during AM and PM (before training). Did some supplementary scap and arm work today.

A. Negative vertical body levers; accumulate 15 slow controlled reps
not for time - Done. Felt good on midline. Like these. 
B1. Arching Active Hang; 40 sec x4, rest 1m - Done. 
B2. Hollow Rocks; 30 reps x4, rest 90s - Done.
C1. Seated Pancake Stretch; 60 seconds x 5 sets; rest 30 seconds - Done. 
C2. Seated Straddle KB Windmills; 8 reps/side x 5 sets; rest 90 seconds - Done. Used 28#,28,35,35,35. 
D. Tuck-ups; 20 reps for time x 4 sets; rest 4min - Done. Each set took about 15sec. 
+
Row 3min
Assault Arms only 3min
x4 sets -Done. Felt good to sweat and move.