Taking it easy after a very long involved upper body workout at home.
First few miles about 10:00, last mile about 9:45.
Paste in of the workouts from cronometer:
Slow focused CARs, Fingers, Neck, Wrists, Shoulders, Scapula onto the bar and then onto the floor for closed chain work. Then holding a 1" bearing, shoulder and scapula. Then trapping the bearing in elbow flexion. Stepped on the balance board, foam, and both and did some shoulder and scapular CARs.
Moved on to 10x 18# KB Subscap and Rotator triplet.
20x 18# KB Snatches, experimenting with coiling trunk rotation.
10x 18# KB Windmills each side, right hip sore on left side KB.
2nd round 10x 18# KB Subscap and Rotator triplet, noticed importance of driving through whole hand pinky and ring fingers.
2 sets 10x 35# KB Snatches, notice opposed scapular/pectoral interaction.
2 sets 5x 35# KB Windmills each side, still right hip sore on left side KB despite hip/glute focus, no worse slightly better.
3rd round 10x 18# KB Subscap and Rotator triplet, after a full rest full recruitment.
10x 50# KB Snatches, right side single set, left side 5, 2, 3 jerking. Felt scapula at the lower corner as a weakness.
10x 18# KB Windmills each side, right hip less sore but full extension maintained throughout on both sides.
10x pullups, 7x HSPU max, 10x Hindu pushups