Workout: Strength
Warm-up: 10 min easy row, DROM,
3x10 Shoulder Dislocates @ PVC
3x5 Face the Wall Squats
Then:
3x5 Goblet Squat @ 53#, 70#, 70#
Then:
Work up to OHS 1RM (185#)
Then:
5x2 OHS @ 80%-85% 1RM (155#)
Rest 3 min between sets
Then:
OHS @ 35% BW (75#) + Ring Push-up
30-20-10 reps of each
*Completed in 9:35
*Tough Day today, I didn't go up to my OHS 1RM max, I just kept the number from this past weekend that I got at the Gym Jones facility. I didn't get a good night sleep and I haven't been sleeping enough so I could feel CNS not responding as well. OHS felt okay at 80%, my right shoulder started hurting a bit half way though the circuit so it slowed me down. Going to work more on rehabing that shoulder.

June 17, 2010
Workout: Recovery
3x20 DL @ 30% 1RM (135#)
3x15 Snatch Grip DL @ 30% 1RM (135#)
Then:
5000 m Row @ Easy Pace