Re: Nik
 

3:00 15:00 break

hang power snatches
3x bar
3x bar
3x 75lbs
3x 95lbs
3x 105lbs
3x 115lbs

not to bad! It got better as I went. Shoulder still felt it, but slowly getting better I think. I just gotta play it safe and take my time with it.

Re: Nik
 

10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

10:00 break

accessory work. Bar MU progression. Trying to strengthen my shoulder.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
200 m Run
10 HSPU
15 Box Jumps 24/20

6 rounds 200m run. It was pretty fun. HSPUs are coming back better now.

Re: Nik
 

10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

10:00 break

squat

bar x3
135lbs x1
235lbs x1
285lbs x1
305lbs x1

went light, feeling a bit tired and beat up. Easy enough, just a bit slow.

Re: Nik
 

WOD
Metcon (AMRAP - Rounds)
EMOM 15
1 Full Clean and Jerk 185/125(84k)
3 Bar Over Burpees

complete.

Real happy with this. With my shoulder and elbow, going over head is tricky. I can catch in full lock out ok, but pressing ''heavy is a no go. Also recovering weight to the rack position is a no go.

Now todays at work out, that is the most I have had over head in probably a year. I was a bit afraid of it at first, but it got better as I went. Small progress.

Re: Nik
 

3:00 break

5 sets
1x ring MUs from seated position x3 ring dips.

Re: Nik
 

10 reps all
GHDs
back ext
push ups hand stand 5kip,5 strict
sit ups with
kipping pullups
squats OH with bar


rolled my back 1:00min
rolled piriformis 1:00min a side
rolled hip flexers 1:00min a side
calf stretch 1:00min a side

Re: Nik
 

10:00 break

3 sets 5 reps strict press with 65lbs.

This is the hardest move for my shoulder elbow. This went well, a little pain but got better as I went.