Day: April 23, 2014

Shoulder Depression

My shoulder has not been the greatest yesterday or today. So sick of it!

Warm-up

  • Zombie Kicks
  • Leg Swings
  • Band Scap Retrations
  • Band Reverse Flys

Strength

5×5 Deadlifts @ 70-80%

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×345#
  • 5×375#
  • 5×385#
  • 5×405#

Felt solid. No back issues.

Shrugs

  • 3x5x225#
  • 2x5x255#
  • 2x5x285#
  • 5×315#

Took 10:00 for this since I couldn’t do the MAX strict pull-ups everyone was else was doing.

Conditioning

3 Rounds

  • ~350m (3 rectangles at SF)
  • 21 Power Cleans (115#)

Did power cleans instead of 95# snatches. Paced the first set too much by going 6-5-5-5, then went 8-7-6 the last two sets without much of a problem. Tried to push a little extra on the last run. Finished in 10:43.

After class I did a 3:00 bottom squat hold.

Throughout the day I did more bottom squat holds: 3:00, 2:00, 3:00.

After an adjustment and laser therapy I hit up some work in the garage. My supraspinatus is aggravated again, so probably why the last two days I’ve been feeling the shoulder.

16:00 EMOM

  • Odds: 40 DU
  • Evens: 15 GHD Sit-ups

Planned to go for 20:00 but my back was starting to feel iffy and didn’t want to push it after deadlifting this morning. Those 320 dubs bring me to 1,026 for week 3, so already over my mark, but I want to keep getting more than the previous week, so it’ll be 1,300+. I was feeling a little weak in the jumps with the rope today and after sitting down I’m feeling my calves. I wouldn’t think that bit of running today would have done anything, but maybe the bottom squat holds are to blame.

3 Rounds

  • 1:00 Bottom Squat Hold
  • 1:00 Rest

I’ll get in a couple more minutes to get over 15 total and will also do some of the couch stretch tonight.