TTT W1.S3

A.      Single arm supine shoulder flexion; film arm from side

B.      Back to wall shoulder flexion; film from ¾ angle 

C.       Bent over pvc trap 3 raise; film 3 from front, 3 from side 

PVC length is the same as a barbell

D.      Wall facing hs hold; film :20 from side 

E.       Assisted german hang; film best position you can achieve from side

F.       Prone pass through; film 3 from side 

G.      Flat bench powell raise @3011; build to a tough set of 8/arm 

Done

5kg x 8rep each arm no problem;

7,5kg x 8rep each arm no problem;

10kg x 8rep each arm - started to do a slight thrust and had a minor pinching pain on the front portion of my left shoulder

H.      Seated elbow on knee DB external shoulder rotation @3011; build to a tough set of 8/arm 

Done

5kg x 8 no problem;

7,5kg x 8 no problem;

10kg x 7 right

10kg x 6 left

+

30 minute row for max meters 

7648m; 214.8watt avg; 519cal; 1'57.7 /500m avg; drag factor 123; PR

Started the first minute hard, then hanging on between 1'55 and 2'00/500m and on the final minutes gave all i had. Ended completely drained, but recovered relatively well... See graph below please.

From 10' forward, had a slight discomfort on my left glute.

Had to force mentally to fully breathe out and in... My body wanted to pump the breathing.

+

10 min cooldown rowing easy

Slept very well (8h).

Increased carbs to 250g/day; protein is at 170g and fat at 80g

Feeling good after wod. Let's see if i can downregulate and sleep well.

Ryne, if you want another video/angle/... please ask me! ;)