Deficit Pushups (2 sec hold in bottom) 10 reps, 3 sets, 1 minute rest
Pass Through Variations 20 reps, 1 set each, 2 inches wider than minimum grip, 1 minute rest between each variation (standing, squat, and prone)
Overhead hold Use your 1RM shoulder press, hold over head on a running clock and accumulate 2 minutes over head, rest as needed. If this takes you longer than 3 minutes do the same weight next week. If it takes you less than 3 minutes go up by 10%
Stability/Mobility:
Upper Extremity Nerve Flossing
10 reps, 3 sets, 30 seconds rest
Deficit Pushups (2 sec hold in bottom) 10 reps, 3 sets, 1 minute rest
Pass Through Variations 20 reps, 1 set each, 2 inches wider than minimum grip, 1 minute rest between each variation (standing, squat, and prone)
Overhead hold Use your 1RM shoulder press, hold over head on a running clock and accumulate 2 minutes over head, rest as needed. If this takes you longer than 3 minutes do the same weight next week. If it takes you less than 3 minutes go up by 10%
Recovery:
30 mins on airdyne (60-70%)