After not benching for two weeks and pain has subsided a bit, I wanted to just hold some weight in my hand before the meet.

Used the shoulder savor pad and focused on precision and speed. I am by no means an explosive lifter, so my fast isn't the fastest.

Worked up to 185lbs x 1


  • Scapular retraction followed by external rotation 3 sec eccentric and protract
  • Pushups shoulders retract / protract
  • Face pulls with external rotation bias (palms facing each other) flare elbows out / retraction of shoulder blades
  • External rotation punches

40 minutes of steady state cardio to just stay moving and active.