Although I trained 5-6 days last week, it was a light training week by design so today felt like "back to work" in a lot of ways. Somewhat tough getting back into the groove of waking at 4:30 AM and training at 5:45 AM! Sure was nice getting a little extra sleep last week!
A. Work to a 3RM Hi - Hang Squat Snatch
- I did these a few weeks ago as clusters of 1.1.1 so I had a pretty good idea of what I wanted to shoot for. I got 155# no problem. I made my first 2 at 160# but missed my 3rd rep. Could have easily had this I just rushed it a little bit. Otherwise, I was honestly pretty happy with how these felt today. Form was solid considering that I haven't snatched in a couple weeks and shoulder felt good.
B1. Back Squat Cluster @ 20x1, 1.1.1.1.1 x 3 sets, rest 2:00
- All sets @ 245#. These felt pretty good.
B2. Muscle Up Cluster 2.2.2.2.2 x 3 sets
- This was the part of today's workout that worried me due to my shoulder. I have to say my first couple of sets didn't feel good at all. My shoulder loosened up more and more as I did more reps but these definitely felt much harder for me than they usually do. I did miss one rep in one of my later sets but I was happy to just get through this and know that I could do these without hurting myself.
C. Row Sprints :15 Work/:15 Rest x 20 sets
- These weren't too bad. I held at least a 1:35 consistently throughout.
So, shoulder is holding up OK. I'll be feeling this workout tonight and tomorrow for sure but I will be sure to ice. I realized that one thing I haven't complained about in a while is my back and I could not be happier about that!
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