A1 – Snatch pull x 2-3 @ 195-215, rest 15 sec
215 x 3 across
A2 – Slam balls x 4 hard reps, rest 15 sec
done
A3 – AB 10 cal HARD sprint, rest walk 3-4 min x 3 sets
10 – 15 – 13
B – Hang Power clean – build to tough double (first rep below knee, second rep above knee)
255 (???????? without video proof, not sure if I went below power on the 2nd rep or not) – other than that 250, much better than last week. Felt good, and as long as I really focused on my elbow positon, there was zero pain
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EMOM x 12-15
Min 1 – Row 40 sec @ 88-90%
Min 2 – 20 sec dbl DB burpees @ 50/hand
Min 3 – 20 sec dbl DB front rack squats @ 50/hand
15 – sets
Kept row above 1400 cal/hr
Db burpee – 6-6-6-5-5
Squat – 11-9-10-10-11
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EMOM x 12-15
Min 1 – Bike 40 sec @ 88-90%
Min 2 – 20 sec dbl DB power cleans @ 50/hand
Min 3 – 8 burpee box jump overs @ 24in
12 sets – the open standard for the power clean hurt, so the adjustment I made on the fly was a sumo style power clean and that created zero issue whatsoever – outside of the first set I hit 10 reps. This one hurt a little
+
EMOM x 10-12
Odd min – 3-4 bar dips
Even min – 6-8 strict pullups with controlled negative
3 dips, slight discomfort, good range of motion, the last set I did 4 and that was a bad decision. But just a bit too much today. However, this is a great sign and good progress for this shoulder.
Pull ups I did 6 per round. Was just pretty smoked at this point.
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Reverse table plank press ups with 5 sec hold at top of each x 5
Mini band scap stability series x 5/variation
3 times through, rest as needed
Didn’t have time to get all 3 rounds in