Some muscle cleans and presses and muscle clean then presses. Only 95 pounds but pain free.
Cable Rear Delt Fly, 10 across body, 10 facing weight stack x4 times
- this was some kind of rear delt mechanical drop set, from a Nick Tumminello tip but I can’t find it to link the video. It was cool, I’ll do it again.
After that rear felt/tricep kickbacks with a hold at the top, laying face down on incline bench. Really trying to depress my shoulders, use mid back not traps, and not twist at the waist.
Single Arm Cable Pushdowns x20
Rolling DB Tri Extension x15
PJR Pullover x15
Between sets I did lots of lat stretches with a band, kneeling upper back thoracic extension/twist stretch, trap stretch and hip Pails/Rails.
Stretching lats and upper back twists between sets worked great for rows and pulldowns the other day and shoulders today.