Extra workout & conditioning & DE Upper

May 10 (Tuesday)
Warm-up the usual
Indian clubs for 4-6 minutes total (1 and 2 pound clubs)
Rope for 4-6 minutes (sux!)

CSR 4x12/ 135 <60 sec. rest
WG SA lat pulldowns work up to 125x12
Lat stretches and traction for shoulder

Farmer's walk 6x to end of building w/ 128 (side)

May 11 (Wednesday)
Roll, mobility work, GHRs, Ball crunches, Back raises and OH crunches

Benchpress 155x3x2 sets, 165x3x2 sets, 175x3x2 sets 3 grips then 225x1, 275x1, 315x1 added Slingshot*

Pushdowns 8x8 <30 sec. rest 80-pounds using straight and V-bars

Rear delt raises 20x15, 25x15x2 strict form

Pull-aparts using monster mini band 38 reps in 30 sec., rest then mini band 48 reps in 60 sec.

Did some very high rep, very light DB movements (flat presses, curls, side raises) rested approximately 2 minutes then did some pre-hab shoulder movements (lying external rotation and 1-arm lying DB shrug) five sets total, high reps, non-stop.

Notes
All told, training took an hour. Had some issues getting set-up with the Slingshot and unracking the bar and solved it but not satisfactorily. The bar speed was decent but could've been better without the cluster%$#^ that went on prior.

Stay strong,
Ed T.