Monday: Lil bit o' everything; PRs + heartbreaking injury :(

A little bit more of the old bitter sweet today. I hurt my shoulder pretty fucking good, which means I am taking it easy on all lifts this week that could worsen it... and THAT means no shoulder day (clean/press) -- FUCK A DUCK. Will make the most and do lots of conditioning instead. More on this below in the revised week plan.

1. Warm up - concept2 rower for 10 min.

2. Strength lifts

• Squat
  
  • 3 x 225
  • 2 x 255
  • 1 x 275
  • 1 x 295 (PR)
    
  • 1 x 300 FAIL
    
  • 1 x 300 FAIL ... I was close... I think I have it, just was psychin' myself out.
    
    
• Weighted Chin Ups -- 3 x 5 x 20 (FAIL on last rep -- 3rd set was only 4. Damn!)
  
  DB Swing (in-betweener 1 x 12 x 60)
  
  
• DB Snatch
  
  • 5/side x 60
  • 5/side x 70
  • 1/side x 80 (PR) ... bad form and weak finish -- had to press weight to very top on both sides. Need to improve this one, but maybe if I bend lower and do less of "power" snatch, I will have it crisper.
    

5 min on elliptical

3. Circuit - 4x -- FAIL due to injury!!!

• Ball Push Ups x 12
  
• Fat Bar Curls (60lb + light bar) x 10
  
• DB Row -- 6/side x 65
  
• Jump x 10 - like vertimax but sans cords - just as high as you can and land in a stop (not like knee tucks or squat jumps where the motion is continuous)

On the second round, the shoulder pain I was feeling on Friday jumped up and bit me like a full blown pull or tear -- right front delt me thinks, aggravated by bench/push up/chest press movement. Finished 2nd round of circuit, then cranked out another set of the curls and decided not to tempt fate.

IMPORTANT NOTES:

• Gorilla pull ups were on the RX for the circuit, but the way I started doing them they were HARD -- think it was about keeping my arms straight during rotation and then having much farther distance to pull up -- practice these at home, INJURY PERMITTING.
  
  
• Injury-based recalculation: Skip almost all upper-body lifting for rest of week. No push ups, bench press, TGU, any sort of overhead lifts (tricep or shoulder), and no dips b/c that puts strain on shoulders (I know from experience with sore/hurt shoulders). Accept that this will be a week of running and jumping and not a lot of lifting. You can try pull ups of various sorts but be careful and if the shoulder speaks up, LISTEN.
  

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Rest of week (rough RE- cut):

• Tuesday -- Turkish Get up, GPP/Intervals
• Wednesday -- Clean and Press (Shoulders and Traps + core)
• Thursday -- the Weight Plate Complex ... if time and energy left, some sort of burnout (tabata?)
• Friday -- Deadlift, weighted pull ups and dips, bench, core circuit

Basically, try to get to gym every day and do GPPs and intervals. If you don't have burpees, don't do 'em. If you don't have pull ups, don't do 'em. Try to deadlift maybe on Thursday now instead and stick that weight plate complex on Friday, hoping that's enough time.