OS- "I can finally whip my &@^ with my right hand"

[bjketchem]

Today, the next step in getting back...

1. Foam Roller Fun

2. Shoulder Rehab. I am using Alwyn Cosgrove and Chad Waterbury's plan for building shoulders. It looks like a solid over plan with flexibility assessments, as well as exercises that address immobility/inflexibility. Repeating first four week cycle for as long as necessary. [url]http://www.enhancedfp.com/training/strength/8-weeks-monster-shoulders-alwyn-cosgrove-and-chad-waterbury/url]

3. Front Squat (using Manta Ray to take of pressure on shoulder, cant get hand back in place to do back squats)
95x5, 115x5, 135x5, 155x5, 175x5

4. Hang Cleans
65x5 ( that's lbs, not kg) These felt pretty good. just trying to increase ROM.

5. Static Stretching


VSG...89 days

[bjketchem]

threw a little today. Still pretty gassed from Saturday and yesterdays lift.

16# Hammer Winds 3x6 (both ways)

Open Stone x 10

22# Hammer x 10

Stretch.

[bjketchem]

Lifting day. All went well

1. Foam roller
2. Shoulder work
3. Left hand barbell snatch 3x3-First time for this lift... will become a staple, I love em'.
4. Deadlift 5x5-Felt pretty good on shoulder/bicep
5. Static Stretch

[bjketchem]

Open stone Braemar x5
Open Stone Glide x 5
LWFD Braemar x 3
LWFD singe spin x 6
LWFD Double Spin x 4
LH x 7

Felt good, no complaints.