Ecchastang: thanks for the advice! Will definitely look into incorporating that into my routine. Somedays i feel like I should get it checked out because sometimes it just begins to get irritated out of nowhere, then other days it doesn't hinder me at all and just kind of pops and cracks when I internally rotate it or roll my shoulder back. Haha no I'm not. I just want to build my work capacity and be able to "carry my engine." ( as mark twight would say) I also follow alpha's log and decided to give his template a try.
16 March 15
On the top of every minute perform:
1 Power Clean - 1 Hang power clean - 1 power clean. Did this at 175.
- Burpee: 10 ( minute 1 & 2) 8 ( minute 3 & 4 ) 6 ( minute 5 & 6 ) 4 ( minute 7 & 8) 2 ( minute 9 & 10 )
Squat x 3
205-235-265-285-300 PR - 275-275-275-275
1 muscle clean and press x 3
135 x 9 sets
Weighted pull-up x 3
250 x 15
250 x 5
Re-racked it and completed the last 5.
Squats x 8 ( first and last rep performed a 3 second pause at bottom)
Db pullover x 10
Conditioning was tougher than expected. Was originally shooting for 10 burpees for all the rounds, but I quickly changed that after the second set because by the time I finished it I had like 20 seconds to rest until my next round so I decided to go down by 2 every two rounds.
Pretty happy with the PR today, wasn't looking forward to squatting after the conditioning because my legs felt kind of spent but surprisingly they felt really smooth today.
Was shooting to get 20 reps with 250 but didn't get a good breath of air before I went down for my 16th rep and the integrity of my back gave out and I folded over. Re-racked the weight as fast as I could and completed the last 5 reps.
Good lifting today.