Warmup: Foot MFR, Toe Pulls, Frog Squats, Indian Clubs
9×3 45+100 air
–Ivanko Bar – 3 grips: pinky 1st ring, index on 1st ring, pinky 2nd ring
–decent weight to work on form, everything felt really good and in the groove
–much heavier/harder than 145
Singles up to 45+185 air
–couldn’t unrack 45+195 by myself
Tall Kneeling BU KB Press / Rib Roll
12kg 5/5, 5/5/3L; 8kg 5/5/5L
–Big asymmetry on L
Wall Blocked 3×8/8 w/breath @ end
PB Tricep Extension / Wide-Grip Pull-Up / Armbar + 1/4 Get-Up
–Can’t tell if Powerblocks should feel harder than Dumbells
–With the rolling handle attachment, this was really neutral grip wide pull-ups; felt new and odd
16 kg x40 (10/10/10/10) – 1:39
24kg x20 (10/10) – 0:49
–This was F’d up. Probably looked pretty bad. Elbow clanged a couple times. Felt heavy.
Going to give the Snatch Test a ride for RKC at some point this Spring or early Summer.
As we get settled here, some soft tissue and laser work on both shoulders, I think will get me what I need in terms of shoulder health. What I accomplished with Steve P and Liz Perez and the diet since September has gotten me to this kind of workout pain-free and not wildly restricted. My training logs from months ago would never support this kind of workout. No shot.