Buy In:
Competitors Warm up
Mobility focus on shoulder and hips
A. 10 min to climb to HEAVY Single OHS.
^ starting with empty barbell.
45x10, 135x1, 185x1, 225x1 Failed
Shoulder were so achy it made it very difficult to stabilize bar OH. Stopped at minute 6 due to pain
B. At 10 min mark, go into 5 min to hit Heavy Triple OHS
^ all from Rack
Didn't try this due to pain.
Rest 5-10 min
C. AFAP
15 KB SqT Cleans (44/26)
15 KB SqT Cleans (53/35)
15 KB SqT Cleans (70/53)
^ 2 KB's, 1 per hand. Must touch floor each time.
No KB so I used DB. Started with 45 and did them unbroken the clean it self wasn't bad but lowering the DB back down brought the pain back. Moved up to 55DB and did them in 3 sets 7, 5, 2. The achy pain was unbearable so I didn't complete the 70DB. Time at stop was 3:31.
Rest 10 min
D. EMOM x 8
Odd: # Pull-ups x 3 rep
Even: 6-8 T2B
I did 10 minutes not realizing it was suppose to be 8. I did each set unbroken. 3# pull-ups at 50#. And 8 T2B. Felt good with this workout.
E. 7 min Recovery Row @Z1
Completed 1540 in the 7 min. Again was shooting for 1750 but happy over all considering the pain in shoulders.
After workout came home and took a ibeurophin 600 and the inflammation. Seemed to subside. Need to get something for joints ASAP.
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