Had my monthly chiro appointment and mentioned my shoulder, which actually seemed to be feeling better today. He got in there with Graston Technique and broke up a bunch of junk, so hopefully it’ll improve quickly now.
Went to the gym right after for the 5:30 class.
Warm-up
2 Sets
- 10 Wrist Curls (45#)
- 10 Bicep Curls (45#)
- 10 Shoulder Press (45#)
- 10 Front Squats (45#)
- 10 Thrusters (45#)
Strength – Deficit Deadlifts (4″)
Been wanting to do some of these and with class maxing out I definitely wasn’t going to do that. Did a set of 10×45# before jumping on to the platform.
- 5×155#
- 5×225
- 5×275
- 4x5x305
Much different stimulus and have to pay more attention to positioning going so deep down.
Conditioning
6:00 AMRAP
- 5 Thrusters (95#)
- 5 Toes to Bars
Kept up a nice solid pace. Bryan had said his score was 10+3 and I was well ahead of it early. Got slower in the 2nd half as expected, but held on and with a push at the end I beat him by 2 with 10+5. Good time domain for this combo.
8 Rounds (Tabata)
- 20s Burpees
- 10s Rest
Was still out of breath so stuck to 6 every round.
Skill – Double Unders
Did unbroken sets starting at 5 and adding 5. Made it to 45 without any misses and kept going in the set of 50 until I missed after 82. Made a couple attempts at triple unders and got 2 in a row right off the bat, which ties my best.
Finished up with Crossover Symmetry Plyo to try and help the shoulder.
Nick Momrik's Fitness Logs 