Been taking it very easy on my shoulder which seems kinda f'd. Gotta get in some strength training tho, even if mostly lower bod and/or back, so start with the squats, move on to deadlifts of it feels right and then maybe barbell rows or something... any sort of press movement up or forward is out... dips, pull ups: out.
1. Squat - maybe like a 54321 thing?
5 x 225
4 x 245
3 x 265
2 x 285
1 x 300
2. Deadlift 5 x 1 x 365 or something
3. Barbell row maybe?
4. Finish with swings or armless core or both
Rest of week is conditioning -- sprints outside in gorgeous weather and stuff.
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