Tuesday and Thursday have been mostly back with some other small accessory movements thrown in for 14 weeks now.
My "offseason" is coming to an end soon, I have that itch to get under a bar again.
Band pull apart's 6 reps for a 6-minute cluster, rotating positions throughout the cluster.
Bodyweight pull-ups
5 singles resting 30 seconds between each rep, I suck at these and am trying desperately to get them back in my arsenal. My last set was an all-out set, which wasn't very all out at all, I got 2.
Seated Rows
Close grip, focusing on a good stretch, typical 8 rep 5-minute cluster- these get me a good pump.
Cable Rows
Setting the pulley low and "starting the lawnmower" I did a 5-minute cluster with each side, 10 minutes of rowing this has a conditioning dynamic within it as well.
Finished up with some shoulder, triceps, and bicep accessories.