11_17 Mon RE push/pull/misc

no scar tape

Z Health 40 min
felt much much better then--felt kind of goofed up before
6 position seated ankle work
rotation work
slow shoulder work

Kink now moved to lower right part of neck/upper trap
Got better wtih Z, but still there a bit before lifting

top of scap and mid thoracic spine sore

Done circuit style

DB Bench (flat)
40 x 12/12 alternate, movement decreased
went to test incl bench, but someone was using the bench the rest of the session

Cybex CSR
130 x 22
130 x 18 fast
150 x 18 fast

DB hammer curls (rt lunge with rt internal rotation lower leg)
35 x 10/10
40 x 8/8
45 x 7/7 no lunge (PR I think)
45 x 5/5
all done with eyes down on concentric motion

Toe raises
BW x 12
alt legs (1 at a time) BW x 6/6

Lunge
straight ahead, long step, Xplod back to start, tall spine
BW x 5/5
BW x 5/5

Push ups to Smith machine (bar just below knee height)
Xplosive--hands come up off bar about 4-6 inches at top concentric
BW x 5, X 5, X 5

Push ups (1 hand on 4 kg med ball)
BW x 5/5 mod/slow speed
BW x 5 L only // overhead ext 8 x10/10 X 2 rounds

neck popped back to normal on lunges! Whoo ha.

Felt tired at start, once neck popped--felt great and energy level much much better
left feeling really good