Today I got the bar( stick) to sit on my back correctly with both shoulders symmetrical under it and it felt amazing! As with the upwards shrug movement from Bill Hartmans article I also had to shrug up to stabilize the shoulder.Just like in the stick press I could really feel my serratus engage and the scapula worked and felt better almost immediately!
I held the bar on my back for 1.5-2 min at a time, just letting the tight muscles unwind( TONS of tension in the radialbrachialis(sp) and forearms, suprisingly.Releasing that made it much easier to hold the bar.Very exciting stuff
One sided swings
53x10 l 30 sec rest/arms
did this for 10 sets with pretty strict 30 sec rest. this was GREAT! Took an idea from Kenneth Jays' SSST post about doing each arm separately. really focused on speed and power and short break was all I needed.Fun too.
Box squats with bar
( just had to play around with this, of course!) 10 min
I also had to see whether I could touch the bar to my chest without pain( which I havent been able to do in a long time) and I could!Havent been in the this groove in eons
rolling db tri extenison- 50 reps with 15 lbs; ah this brought back memories.
16 kgx 1 min each arm 5 sets
these were decent.
Rack walks with 24 kg
100 feet per arm
1000 feet total
man this was tough! that 24 is a lot different than the 16, lol!
this is the first time in the 9's in some time.didnt eat enough yesterday.
datsit! gotta stretch.