2011-11-09 Recovery

Warmup - As usual, plus OH Squat of 65 after the 45

Front Squat: 45, 95, 135, 185
3x3 - 235lbs
Easy enough.

Assisted Pull-Up:
3x8 - 80lbs assistance
Easy enough.

Rollout:
3x6
Working up here. I intend to have it at 5x10 with 1 minute rests or something before I start adding weight.

Pull-Up Retraction: 3x10
Overhead Shrug: 3x10, empty bar
Push-Up Plus: 3x10 (sans the actual push-up part)
Posterior Capsule Stretch: 3x6ea

And one set of prone internal rotations. Giving my subscapularis a bit of a rest and seeing how that goes.