T Nation

Help with 100 Challenge

Hi Jim,
I’ve decided to do the 100 challenge to move a way from heavy pressing because I have a torn labrumn and the PT suggests rear work to strengthen everything to keep it better in place. It has been going fine for 6 months but the pain is back.

I am going do to 100 pull aparts everyday also

My question is how would you change the routine to remove pressing so I can give that area a rest?

I was thinking of making bent over rows my 531, then maybe 5x10 curls(i have weak bi’s) not sure what to do for the 2nd week tho.

Any suggestions greatly appreciated!

Just substitute some kind of movement like a power clean or hang clean (preferably both).

Your other lifts, your mobility work, jumps and conditioning will remain the same.

Thank you sir!