YC Bench. Squat. Misc.

YC Bench: 225x2 (x6) paused. explosive
CGBP: 185x10, 10, 10 - easy, can feel limit of muscular endurance though.
2H KB Press: 16s x 10, 10, 10 - L shoulder felt a twinge but it went away after the first set.

Squat flex & mob work:
Strengthen
1. Cuban press with bands/pvc
2. Muscle snatches with band/pvc
-this combo seems to be working pretty good for the external rotators

(the bands are connected in front of me, so I'm actively externally rotating the shoulder on both those movements, then holding a 4-5 s contraction at the top)

Stretch:
1. Shaf's Squat Specific Shoulder drill (see P&B for a full description somewhere, I plan on filming this one for posterity)
2. Band overhead pull aparts and dislocates

Back Squat:
135x8
135x10
185x10 - most comfortable

Still about the same as before. I need  2x daily flex and mob work, I think, to really fix this. Better get on it though.

Band assisted chins:  3 sets of 6.  This is a weak movement getting stronger.

American Kettlebell Club Fitness protocol

Level 4. 60s work each hand, 30s rest, 3 1A movements (C&J, snatch, swing) - nice and easy, a little bit of sweat coming up.

Jumpstretch shoulder and pec and lat traction/stretching

Comments

[Dominic Sirianni]

What is a YC bench?

[Steve Shafley]

YC = Yuriy Chepets, a Russian masters lifter.  Its a very long bench program based on frequency and slow build up over months.

[Dominic Sirianni]

you gonna post more stuff?