Daily score: 7 (sore shoulder)
Workout:
A. Squat snatch clusters; 1.1.1.1.1x3; rest 10 sec/rest 2 min (build
in load each set)
85, skipped, skipped
B. Hang squat clean x1/Front squat x3; rest 2 min x6 complexes (goal
is the heaviest load across all 6 sets so warm up and pick an
aggressive starting weight)
125, 135, 135, 135, 135, 135
C1. Rear foot elevated DB split squats; 6-8x2; rest 1 min
35#x8x2
C2. Single leg RDL; 8-10x2; rest 1 min
35#x10x2
+
Ski erg sprint 10 seconds @100%
rest 50 sec
x5
3 cals per sprint
rest 2 min
Assault bike sprint 20 seconds @90-95%
easy recovery pace 40 sec
x5
done
Funny, my right shoulder has been sore since 20.5 and even a little pain that showed up kinda late even though I haven't done much since. I think it's going to be fine but it felt at risk on the snatches so I only did the one set. Pretty proud of sticking with 135 on part B, was heavy. Everything else went well, amazing what 20 seconds on the bike feels like...forever! Thanks!
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