A1. KB Rack Squat @30x1; 6-8x4; Rest 45 seconds (16Kg)
A2. Side Lying external rotations @1111; 6-8/arm x4; Rest 75 seconds - VIDEO (5lb)
B1. 1-arm DB Floor Press @1111; 8-10x3; Rest 60 seconds - light, mind the shoulder, except do this on the floor instead VIDEO (20lb)
B2. Cable Rope Face Pull; 8-10x3; Rest 75 seconds - VIDEO (50lb)
C1. Half kneeling cable chop @1111; 10-12/side x3; Rest 60 seconds - VIDEO (60lb)
C2. TRX Y; 10-12x3; Rest 90 seconds - VIDEO 

4-6 sets: 400 meter jog
60 seconds rest
- Every set should be within 5 seconds or else terminate the workout

I was really sore again after Monday.  Shoulders are still feeling stressed. The side lying external rotation was the only move that caused me pain. I started with 10 lb. and had to move down to 5 lb.  Everything else felt pretty strong. 

Warm Up: 5 minute row; Eric Cressey, Train Overhead exercises; 10 Yoga Push Ups

A1. (12 Kg) Kettlebell Rack RFESS in rack position; 6-8/leg x4 - VIDEO 
A2. (10 lb) Dumbbell Seated External Rotations; 6-8/arm x4 - VIDEO 
B1. Single Arm  (8 Kg) Kettlebell Bottom's Up Carry; 20 meters per arm x3 - VIDEO
B2. (20 lb) Dumbbell 3 Point Row; 6-8/arm x3 - VIDEO 
C. Dead Bugs; 10x3 sets - VIDEO 
15 minute jog

Everything felt great today! The hardest movement on my shoulder was the Dumbbell Seated External Rotations, especially on the way in, but it didn't cause too much pain.  The bottoms up kb carry was difficult on my wrists and grip, but it didn't hurt anywhere.  I am feeling pretty good considering four days in Vegas and not getting in a single work out since Thursday! 

Here we go! I have had persisting shoulder pain for over a year now.  In attempt to heal it for long term strength I met via Skype with the awesome and super knowledgable Michael Bann of OPT (Optimum Performance Training) based in Scottsdale.  Not only do I hope to heal my should er but I also hop eto conquer pull ups and continue to be in the best shape of my life, even as I turn 32 next Friday! Here is my first workout which I will be doing today.  Below I will post videos and my comments on the experience. Let's do this!

A. Kettlebell Goblet Squat @20x1; 20RM - 20 Rep maximum at 2 seconds down, no pause on the bottom, explode up as fast as you can and only one second on the top. If you take more than 1 second on the top then the set is terminated. 
B. Strict Pull Ups @30x1; Max reps - Explode up as fast as you can pulling the bar to your throat, hold for one full second, then take 3 seconds to lower yourself. No pause on the bottom. 
C. Powell Raise @3010; 8RM per arm - complete one arm at a time - HOW TO VIDEO
D. Trap 3 Raise @3010; 8RM - HOW TO VIDEO

 Kettlebell Goblet Squat:  I didn't max out with this weight, 16Kg. I probably could have done 10 more. 

Strict Pull Ups: Oh pull ups, how I love you. Got 4 good ones in before I started to loose my form.

Powell Raises with 5 lb. dumbbell

I definitely felt this one in my right shoulder even with a 5 lb. dumbbell. 

Trap 3 Raises with a 5 lb. dumbbell. 

All in all the workout felt good. I did the Eric Cressey train overhead prior to the lifts. My right shoulder is a bit weak in the Powell and Trap 3 Raises from the pain. I am super sore in my right shoulder today though. However I was playing with the 10 lb. mace doing 360 rotations right after this workout, so I think the soreness is definitely from  that.  Yep, that's my best bet!