Speed and Shirt Week 6

Speed Bench(blue bands, ~100/45.4): 9×3@225/102.1
Shirted Bench(50 Katana S/S): 1@405/183.7, 2@440/199.6, 2@460/208.7
3Board(blue bands, ~100/45.4): 3@315/142.9, 3@335/152, 3@355/161
Seated Rows w/medium pronated grip
Face pulls
External Rotations

Well I’m fairly happy with the shirted work, it matches my best double and I had my shoulder give out two weeks about trying to do 40lbs less so I’ll mark this a success.
Lots of shoulder rehab/prehab action today, i need to make sure I stick on this stuff even if my shoulders are feeling good. I just got my copy of Magnificent Mobility but have not had a chance to watch it yet.