When I lift upper body, I tend to neglect the warm-up a bit. It's a fault in my programming, and not something I'd let any of the athletes I've coached get away with, but for some reason I think I'm special. I've been doing a few band pull-aparts and wall slides.. maybe stretch my lats a bit, and get right into it. I normally start light enough, and focus on technique enough in my early sets that it's been "Ok" but who wants to settle for "ok." Besides this is a good chance to do some complexes or higher rep sets to raise metabolism a bit.
So prehab and foam rolling then hang clean and press:
Worked pretty well, but could be better.. more on this as I get it ironed out.
work up to
3@bw+10# (slow negative)
3@bw (slow neg)
1AOHP: (each side starting with surgically repaired shoulder)