Catching up past week

Saturday, 10/16: 5 x 5 shoulder press up to 70 lbs. Right shoulder felt fragile / grindy in the AC  joint at the highest point.

2 rounds for reps:

  • 1 minute double-unders;
  • 1 minute back extension;
  • 1 minute air squat;
  • 1 minute KB swing (16 kg);
  • 1 minute pull-ups;
  • 1 minute sit-ups;
  • 1 minute hang squat cleans (I forget what I used);
  • 1 minute row (cal).

1  minute rest between the two rounds. My score: 377

Monday 10/18:
Back squat up to 5 at 185, my maintenance squat weight

Today, 10/21:
Front squat up to 5 at 145 then
AMRAP 12 min:
10 push-ups (I used parallettes; have been going easy on pecs while doing shoulder rehab), 10 hang cleans w/ 25-lb dumbbells – 6.75 rounds

Cleans and presses

I warmed up with mountainclimbers, handstands, and 3 Turkish get-ups per side with an 8 then a 12-kilo kettlebell.

Clean and press x 5:
53
63
67
70

Clean x 3:
80
90
98
105

5-way sit-ups:
10 with feet anchored and 25 lbs pressed overhead
10 twisting sit-ups with 25 lbs (a plate)
10 weighted crunches
10 seated leg lifts with 25 lbs pressed overhead
10 without feet anchored and 25 lbs pressed overhead

Deadlifts… lots of deadlifts

Today I front squatted up to 140 x 5. Workout of the day:

10 rounds for time:
10 deadlifts 95 lbs
10 push-ups
5 chest to bar pull-ups
Time: 10:46

I used an elevated surface for my push-ups because since I’m in PT for my shoulders, which are too forward, I am trying to de-train my pecs for a while and train the traps/rhomboids instead. Seems like bodybuilding is great for rehab. Anyway, this was the most push-ups I’ve done in ages, and now I need to stretch a lot.

Recent days…

Saturday, Oct. 2:

Handstand/headstand practice then 4 rounds:

  • 40 sec V-ups/20 sec rest;
  • 40 sec KB swings/20 sec rest;
  • 40 sec ring row/20 sec rest;
  • 40 sec double-unders/20 sec rest;
  • 1 minute rest
    My score: 466

Today:
Deadlift, reverse pyramid
3 x 90 lbs
3 x 135 lbs
2 x 155
4 x 195
6 x 175
10 x 170