Bring the noise i said.  A foggy morning bottomed out and gave us 65 degrees and bluer skies.  Adam Glass' Facebook post about contraspecific movements invited my shoulders to try something different.

Hang cleans and cleans have tested well and they involve accelerated scapular articulations that look well and feel great.  I took the shoulder into extension today as i assumed a kneeling lunge position, sturdy as in the one arm row stance, and worked a straight arm through shoulder flexion and extensions, on the cable station, with 20 pounds.  Test drive, test well.  Disconnecting my shoulder from my body feels nice.  As nice as the CD my homey made for me last week.  Another Mother Planet.  Happy birthday Joe Lyons Jr.

So i went into a lunge position and kept my torso parallel with the floor.  You may picture my arm working with palm in a pronated position and just raking my arm though the air with 20lbs on a cabel station and it felt wonderful.  It also tested nicely enough to train, each arm, with my hips in varied angles of extension on both the ipsilateral and contralateral working shoulder and hip.

20x8 right, 6 right, +
20 x 6 left -
Faster pace for the reps and 20lbs x 6 right, 10 right +
35 fast left x 10 +
8 right
Double-leg bent reps 6L8R
Volume = 1,625 over two periods in the 80 minutes i was on the dance floor moving and testing.  Nothing but laziness and self doubt got reps in last week.

I worked the hang clean again, with the staggered feet.  Tested nicely.  Dudes, seriously:
Hang cleans from a single hip are colorful at 135 lbs.  For triples.  And i'm out!  No i'm not.  I hung in there to  'see through' these sets and tests on each leg.  A fast, explosive shrug from a staggered leg hang position gives my hips and shoulders something they need.  Speed and load applied, from the angles regarding my hang clean, dose the backside with something as complimentary as anything on record since i was tossed from the jeep in '97.

Hang Cleans
135 used for all reps: 20 total, in sets of 3r, 3l, 1r, 1l, 3l, 2l, 4r, Clean & jerk x 3r
Volume 2,700 lbs
Intensity 90%
Density  27.77%

Previous hang clean data Wednesday 10 November
135 used from all reps, 19 reps in fewer sets.
PR Volume today.

Also, great bodyweight strength stuff today.  Headstands in and out with straddle position.  Worked the squat pattern and single leg lifting/lowering, both in headstand.  Also, a PR in grace as i took a single leg toe touch movement into a headstand and worked lifting/lowering the left leg.  Tested beyond anything else this day, and it was in the opener of this session.

Deftones tested with pleasant results, "Diamond Eyes".  Chino takes it somewhere and the band transports his voice right back to the moment.