Monday 6.25.12

Nerve Injury Update:  It's the same.  It hurts.  But I can still train for now, so that's good.  The only lift so far that causes me a lot of pain is the deadlift when I get into that 90%+ range.  Here's what I did today...

Warm Ups:
- I got a late start this morning and was kind of pressed for time, so my warm up suffered, which is not a good idea.  I basically did some dynamic mobility drills and then used my lighter sets of squats as my warm up.

Strength Work:
Box Squats:
Warm up to 120% of my work sets:
- 45x5
- 135x4
- 225x3
- 315x2
- 336x1
Work Sets:
- 280 x5,5,5

Shoulder Press:
Warm up to 120% of my work sets:
- 45x5
- 95x4
- 135x3
- 185x2
- 192x1
Work Sets:
- 160x 5,5,5

Conditioning:
As Many Rounds as Possible in 10:00 of:
- 7 Bent Over Rows with two 53 lbs KB's
- 7 Cleans with the KB's
- 7 Push Presses with the KB's
Score:  4 complete rounds + 7 rows and 3 cleans into the next round.

This workout was originally written with 50 lbs dumbbells.  I didn't have those so I used what I did have.  Kettlebells are A LOT harder.  Especially for the cleans.