Strong Sport work:

32 mins @ 28kg

Brisk Walk

Stretch and done.

Shoulder feeling great!

KB work:
63 mins @ 12kg

JSQ:
50 reps @ 185 lbs

Stretching and rehab; done.

Shoulder is feeling a lot better.  No pain or tension at all today.

-Stationfit-

Warmup

Jerks:
5x 10 reps @ 2x28kg; 1 min rest

Band work for shoulders, arms, and back

Rower:
2k in 09:48

Stretching and shoulder rehab.

Warmup

LC:
5 mins @ 2x24kg; 7 rpm = 35 reps

Walk:
1 hr brisk pace

Stretched and done.

Shoulder felt a little achy upon awakening.  Warmup seemed to loosen it up pretty well.  No sense of weakness in the lockout like I felt at the beginning of all this.  No ache or tightness during the cleans, not even a twinge on the few that actually impacted the meat of my shoulder.  Pretty happy about that.

24 hrs ambulance duty, then....

Warmup

KB work:  60 mins @ 12kg

Stretching, rehab, and done.

Shoulder feeling a lot better.

Warmup

JSQ:
50 reps @ 185 lbs
50 reps @ 185 lbs

Ab work

Stretching and done.

-Stationfit-

Upper body armor work with cables-  Rows, stretching, dislocates, isometric holds, more stretching

Tuck Planche Dips:
3x3 @ bw

Shoulder rehab and stretching.

Shoulder feeling a lot better.   It feels especially better when I keep half snatch and trigger point ball rolling in the mix.  Dips seemed to stretch it out nicely and left it feeling better than when I started.  Slow and steady climb to 100%.

Eat tons of good station food- AMRAP

KB Protocol Work

JSQ:
60 reps @ 185 lbs

Ab work

Stretched and done.

Warmup, including a ball to the right pec and shoulder to help loosen it up.....

LC:
5 mins @ 2x24kg; 6 rpm = 30 reps

Jerk:
2 mins @ 2x28kg; 10 rpm = 20 reps
2 mins @ 2x28kg; 10 rpm = 20 reps

Chins:
2x8 @ bw

Stretching and rehab... done.

Active rest day...

Warmup
Stretching
Shoulder rehab

Weighted Walk:
2.25 miles w/ 50 lbs vest; brisk pace

Stretching and done.

Warmup

Jerks:
3 mins @ 2x24kg; 10 rpm
3 mins @ 2x24kg; 10 rpm

HSN:
6 mins @ 12kg; 16 rpm

Stretched and done.

Felt good.  Shoulder held up well.  No pain or tension during both jerk sets.  Nothing too strenuous but enough to test the ropes.

KB Protocol:  57:00

JSQ:
50 reps @ 185 lbs

Walk:
2 miles brisk pace

Stretched and done.

Run:

3 miles in 25:14

Stretched and done.

Run:
2 miles in 13:56; alternating tempos every minute

Shoulder rehab and stretching.

Shoulder is coming along well.  No pain at all during stretching and rehab work.  Hoping I may get cleared to do some double bell work by the end of the month.

Kayak:
1.5 hrs in rough and windy conditions

OALC:
2x 3 mins @ 32kg; 6 rpm (left hand only)

Shoulder rehab work and stretching.

Protocol Bell Work

Ab work

Stretching and done.

4 mile run in 41:00

Stretching and shoulder work after

Run:
2 miles in 14:58

Ab work

Shoulder stretching and rehab.

Shoulder seems to be better by small amounts.  Pain/tension in the overhead, even with opened shoulder, is greatly diminished and ROM has improved.  Not pushing anything, just getting into the position and holding for some breath counts.  Good stuff.

Today's Work:  -Stationfit-

JSQ:

50 reps @ 185 lbs

50 reps @ 185 lbs

Upper body rehab and stretching.

Shoulder and pec feel sore as hell today.  Stretching and rehab was more of a pain than normal but it's still feeling better.

I had a session with a myofascial therapist.  She hit some major adhesions in my right pec, shoulder, and bicep.  The difference in ROM and general achy-ness of the area is huge already.  I have to let it rest up but it seems like this may have been a game changer for the shoulder.  Fingers are crossed.

Evening spent stretching.