2/19
Snatch recoveries from tall blocks or spotter arms x 1.1.1.1, rest 6-10 sec bt reps, 2 min bt sets x 5 sets
(go heavy this week)
185-195-205-215-225 – all felt pretty good, at 215 and 225 the only thing that was really tough is my wrists weren’t used to that position and that load
+
A1 – Heaving snatch balances x 2 reps with pause in the bottom , rest 30 sec
A2 – High hang squat snatch triples x 3, 3 sec pause in the bottom of each rep, rest 2:30 x 5 sets
(build from last week)
135-145-150-155-160
B – Bottoms up 1-arm DB overhead squat from low box x 5/side, rest 1 min bt arms x 2 sets/side
(sit completely on low box with feet in squat stance, press DB up overhead, then stand up, pause, and sit back down under control)
backed off here since the pressing is what caused the flare up last week – went with 30’s
C – 1-arm DB hang squat snatch with pause in catch x 5/side, rest 1 min bt arms x 2 sets/side
70-80 – even at the 80 I could have hung out all day with my left arm, that right arm was a fight though
D – Front squats 5 sets of 8 @ 125-135lbs, rest 90 sec
135
+
Every 2 min x 4 sets
10 ground to overhead @ 155lbs
Just went clean today…My shoulder is really angry today – i’m going to get some dry needling done this week and a little pt work. I’m not worried it’s just coming out of that front rack position…..if i slowed it down at 135 it wasn’t a problem, tng at the shoulder was angry. I do think i have an idea what is going on with it. It is nowhere near the issue that we dealt with last year. It is not waking me up in the middle of the night, external rotation isometrics do not hurt. I am going to devote some time, maybe an extra session to some therapy work outside of trying to get some treatment.