Before I start anything really intense in the way of training I still need to do the GPP part where I 'work in' the muscles so I'm sure that my flexibility is intact, my joints, tendons and ligaments are up to the stress, and muscles are ready for heavy loading.
Oh yeah, and so I don't accidentally cripple myself by training everything in new ways so I get DOMS all over, dammit. That hurts ;)
Btw: sorry about not getting back to you on the mobility issue: I'm borrowing some of the exercises from 8 Weeks to Monster Shoulders and Essential 8 Mobility Drills adapted to address the specific issues with A.s shoulders. I've given him some homework to do, but so far he's only been half-assing them which is why I'm nagging him to call the PT he's got a referral for ;)
Some notes on yesterday's workout:
It was an early Sunday morn and sunny for once, so I went for a bit of a walk. 15 minutes out the front door at the fastest clip I could manage, and turn around to head home at same speed. Not much of a workout in terms of physical strain but the movement helped dispose of the last bits of DOM lingering from the previous workout.
Some notes on today's workout:
Warmup: General calisthenics/agility/dynamic mobility drills somewhat inspired by what Nick Tumnello's been doing in his seminars.
1: Power clean to front squat to push press; 5x3@110lb, 1min rest between sets.
2: Strict form chinups/ Dumbbell floor press@50lbs; 5 reps/5reps ea. hand, 3 sets, 45/90 sec rest.
3: Renegade rows@50lbs/dynamic bodyweight lunge; 10 reps ea. arm/ 10 reps ea.leg. 0/90sec rest.
Mostly just finding my correct training weight - I need to go up by about 10-15lbs on the floor presses, add more reps to the chins, the renegade rows were about correct weight so next time I'll just add 2-4lbs, and the lunges are strictly for mobility/flexibility work. Legs get hit enough on squat days that I don't need to add more pain to the mix, but it's good to work in some mobility/stability/flexibility work as well wherever appropriate.
Right now I think this is a "good enough" workout; I'm going to try doing some more of this GPP with higher intensities in the coming week leading up to trying one of Cosgrove's programs later on.