This was just a bench day. I couple a bench with a row to balance out the work on the joint. I felt like hell once I started training for some reason. I did do some throwing today, which might have had something to do with it.
I used the 2" Apollon's Axle from IronMind, which I've had for about 10 years now. I wasn't displeased with this, but it's disappointing because I'm so damned weak at it. I've got some screwy mental block going about my shoulders being sore/injured/etc.
I supersetted band rows (done with a heavy band, pause in contracted position) 5x20
Then I did the lower body flexibility routine from Jumpstretch. That sequence is:
Ankle conditioning and calf stretching
I wish I could find the old photocopy of this routine as demoed by Dick Hartzell. This routine is almost legendary. The lower body routine, when worked hard, will improve your flexibility very quickly and efficiently. It does tend to be a bit painful, though, if you work it hard. Follow this link for the man himself demoing this. This is the best vid I've seen on this routine on the internet to date. This is the most efficient, targeted flexibility routine I've ever used for the lower body, hands down.
I tried to do some long cycle C&Js with the 16kg kbs, but only managed ~10 RPM for 2.5 minutes. My shoulder wasn't feeling right in the rack and I just dumped it. I tried some chair presses, but, after a minute and a half, things just weren't happening.
Ah well, they can't all be golden. Putting the time in is what's going to bring my upper body back to snuff.