one kb clean and press( long cycle)
26x10/10
36x10/10
36x8/8
44x6/6
44x8/8
53x5/5x2 these felt good. fast clean and press. kinda hitting the shoulder, tightening and going.
two kb clean and press( long cycle)
2/36sx8x2
2/44sx5x2 these were getting tired at the end. but fast pace and , dare I say it, a decent pump!
snatch
( this is where I tweaked the right shoulder on a one arm swing warmup :(( didnt tighten up til later.
36x10/10
44x8/8 strong though
44x10/10 easy
53x5/5 strong too
53x6/6 solid
44x10/10 fast
handstand pushups/ scap pullups
these were hard as my right shoulder was tightening up and I was working on the trap in between sets. I can get this out I'm just tired of doing it.
about five sets of two very shallow hs pushups. was tough even holding the hs as my shoulders were so tight. good stretch though.
scap pullups five sets of five
farmers walk
4 laps with the 53's. these were strong suprsingly.
shoulder rehab; 60 minutes
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