This morning I was so excited for the workout, I woke up at 5:15. Stupid sun. I wasn't going to get any more sleep before 6, so I threw on a couple layers of clothes and sat at the computer while I woke up. I was in the gym by 6, but had a really hard time starting this morning. I did:
Warm Up - 12k cleans, snatches, presses, halos; empty barbell deadlifts, cleans, presses; bodyweight squats
Snatches: 5/5x16k, 4/4x24k, 2x5/5x24k
Bottoms Up Presses: 4/4x16k, 3x3/3x20k, 5/5x16k
Renegade Rows: 5/5x16k, 4/4x20k, 5/5x16k
Push Ups: 10xBW
Jump Rope: 46 consecutive jumps
I had to do a lot of work to warm up. I wasn't even totally warm when I started the 24k snatches, I should have done a set with the 20k. It's funny to think that two weeks ago my PR with the 24k was 1 snatch. Amazing what a difference good form makes. I could feel my mid and lower traps contracting really hard as I did these reps. This is a great exercise.
The bottoms up presses have a bit of lean on them. I cannot do straight kettlebell presses without my right shoulder cracking and popping, and I didn't feel like the barbell today. These were pretty tough.
The renegade rows are a great movement for my shoulders. I actually fell over on the first set, because I failed to stabilize. The balancing and protraction the shoulder supporting me on the bottom kettlebell has to do is probably even better for me than the actual rowing. Another great one.
I am shocked to be able to do 10 push ups again. When I started with my shoulder rehab, I struggled to get 10 push ups on my knees. My program is working.
Overall, I pretty good workout. I was surprised to be so tired at the start, but I am learning how to deal with it. I could force myself to just man up and do it anyway, but building my focus up through a series of lighter movements is probably much more favorable for my long term compliance.
I ended the workout with a 2 mile walk with my wife. I also did some mobility work last night. Grip work this evening.