Got some adjustments and laser therapy at the chiropractor yesterday. Also started using my TENS unit again and am now icing too. I’ll try anything to heal this shoulder and get back in the game. Joe (the chiro) thinks it’s just an issue with my shoulder in the capsule from the exam and x-rays. Going back again this afternoon.
Feeling good. Nothing sore. In for the 9am and then rest day tomorrow.
Warm-up
Tabata Mash-ups (4 Rounds)
- Air Squats / Bottom Squat Hold
- Shoulder Stuff like arm circles and stretching
- Zombie Kicks
OLY
Work up to a heavy hang clean.
- 3×95#
- 2×135#
- 2×155#
- 2×175#
- 1×195#
- 1×205#
- 1×225#
- F,1×235# (head not ready for the lift)
- 1×245#
- 1×255#
Just last week I did a power clean from the floor with 245# for the first time and today I beat it from the hang position. Not the prettiest lift because I completely miss the power position, but I crossed a big mental barrier with that lift. The most I’ve ever cleaned is that same 255#, so I have a lot more in the tank when I can get my head ready to start dropping under it fully again. Need to start working on heavy cleans.
Conditioning
21-15-9
- Hang Cleans @ 65% (165#)
- Burpees
I started out with 8 unbroken, which may have been a mistake. I think I maybe did a set of 5 next and then was pretty much triples, maybe with a set of 4 somewhere the rest of the way. Took me 8:17 to finish, last in the class! Also the heaviest though.
Skill
10:00 AMRAP
- 50-40-30-20-10 DU
- 1:1 Rest
Going from 10 back into 50 was 5 seconds of rest! I completed 2 rounds plus 50, 40, and 27 for a total of 417 dubs. That smokes past 1,000 for the week with a total of 1,237 for week 2. One of the wire strands came loose today on my cable though. That kind of sucks.
Nick Momrik's Fitness Logs 