I just killed this workout! Was up later than normal, so slept in a bit. Headed out to the garage around 11 to sweat. Knocked out CS Activation to start. Still not having any aggravation in the shoulder so I’ll keep working it slowly. Getting a massage tomorrow and will have Cora focus a lot of time on it.
Warm-up
- 300 DU
- 5:00 Bottom Squat Hold
Set a new record with 3:59 for the double unders.
OLY
Muscle Cleans
- 3×95#
- 3×115#
- 3×135#
Rested about a minute between each set.
Cleans (blocks at knee)
- 2×135#
- 2×155#
- 2×175#
- 2×195#
- 2×205#
- 2x2x215#
- 2×225#
Took 90 seconds of rest between each set like clockwork. Last time doing these on the blocks I kept hesitating with 225# and I did it for a double without a problem today. Confidence is rising!
Strength
Back Squats
- 5×225#
- 3×255#
- 7x5x270#
Not a lot of warm-up was needed since I’d been squatting every clean. Kept to 2 minute of rest between each set. Those 7 sets were a challenge. This was the 3rd squat session from the Smolov program. I’ll probably finish out week 1 on Saturday, slightly over a week since I started last Friday. Went right into a 5:00 squat hold.
10 Rounds NFT
- 10 Incline DB Bench Press (20# DBs)
- 10 GHD Sit-ups
The first set hurt my shoulder holding the dumbbells oriented as if they were a barbell. I rotated them so my palms were facing for the rest of the sets and had no problem. GHD sit-ups are no issue anymore since I’ve been doing at least 100 a week.
4 Rounds
- 50 Bicep Band Speed Curls
- 60s Squat hold
I started out with the thin blue, which was death, so I switched to the red band for the last 3. I switched up the type of curl each round. I got the idea from this video.
Finished off with CS Recovery and just in time because it was started to get pretty warm. I had opened the garage door during the squats for some fresh air. Supposed to be 80° today.
Nick Momrik's Fitness Logs 