Dead Shoulders

Feeling a little rough from yesterday, especially my shoulders. My legs are nearly recovered from Sunday. We got snow last night and this morning, so I shoveled the driveway for a half hour today. Made it to the 4pm class.

Warm-up

  • 5 Inch Worms
  • 5 Snatch Grip (Behind the neck) Press
  • 5 Snatch Grip (Behind the neck) Press in a Quarter Squat
  • 5 Snatch Grip (Behind the neck) Sots Press
  • 5 Squat Jumps
  • 5/5 Cossack Squat
  • 5 Hang Muscle Snatch
  • 5 Hang Power Snatch

All with 45#.

Weightlifting

10:00 EMOM –┬áHang Power Snatch

  • 3×65#
  • 3×85
  • 3×105
  • 3×125
  • 6x3x135

Didn’t feel like pushing it today with so many snatches coming up and my shoulders beat up from muscle-ups.

Conditioning

  • 6:00 AMRAP
    • 30s Airdyne (AD2)
    • 6 Hang Power Snatch (95#)
  • 3:00 Rest
  • 6:00 AMRAP
    • 30s Airdyne (AD2)
    • 6 Hang Power Snatch (75#)

It was programmed as 10 calories on the bike, but the Assault Bike was taken so I figured 30 seconds on the Airdyne would be good. The monitor was unplugged for some reason, but I kept a pace similar to what I’ve been doing at home on my recovery days, about 75 RPM. I scaled the loading down from 115-95 so I could cruise with the barbell. In the second AMRAP I didn’t even dip the bar back down to the hang position and went right from the bounce. I got exactly 6 rounds and then exactly 7.

Really glad I scaled back on the loading today. I was able to keep moving through the workout and no reason to chance an injury during Open season.

Accessory

Dumbbell Curls – 21s

  • 3 Sets of 7-7-7 @ 20#

Felt easier than Sunday with 15-20-20. Maybe my biceps are growing.

Skill

Stayed for more handstand walking but wasn’t feeling as good with it today, probably due to fatigued shoulders. I did make it past 10 feet several times and out to a new PR of 18 feet. Getting started seems to be my biggest struggle.

Looking forward to seeing what is announced for 19.2 tomorrow night.