Power cleans and plyos, DB hex/back extensions, sally shoulders

1030

1) deadbug,plank,side plank circuit,spider man

2) openers
landmine rows - 2 sets
single arm lat pull L - 2 sets @ 30 kg
triceps - 1.25 kg plate
Ts/Ys/Is - 1.25 kg plate

3) stiff leg deadlifts
20 kg kb - 1x60 seconds
20 kg barbell - 1x60 seconds

4) 4x
3 x power clean (40,60,70,80 kg)
5 x depth pushups, 3 blue plates
2 x PA burpee into 5/10/5 lateral drill

5) 10 minute EMOM - 1 x power clean @ 80 kg

6) 3x
10 x lower back extensions (ET), 10 kg plate
max slight decline DB hex press, 20 kg DBs (17,17,15)

7) "sally up" with shoulder opener (straight arm) - 2.5 kg plates

• Notes: Lower body external torque, upper body internal. Plyos today as well. Progressed off of last session by adding a burpee into the 5/10/5 drills as well as adding some plyo pushups. Keeping the weight on the cleans rather low and adding stress with reps and plyos. Tried some decline DB bench but shoulder really wasn't happy. I've found the DB hex press is the best and one of the only ways I can work the bench press motion without shoulder and scap issue. Weighted pushup is a much better option for me. Sally up was terrible. 
• Body: No soreness from our hike yesterday. Feeling good. Lots of sleep and recovery, no stress.