December 1, 2014 3:17 PM

Monday - 12/1/2014

  
Hang Cleans
5, 5, 3, 3, 1
Did 95#, 115#, 135#, 155#, 185#

4x4
Back squat @ 75% or 1RM
Worked with Jake. Warmed up with 205# then 225#. Working weight was 245# for 4x4.

OTM x 12
Odd: Row for calories
Even: 10 power cleans (unbroken)
Tried to keep up with Jake on the power cleans. This meant going fast and unbroken. My grip was toast by the time this one was over.

Rehab
Got 8 banded pull-ups. Tried a couple strict pull-ups, but only got the bar to my forehead. Shoulder strength is slowly returning. I estimate that 10 banded pull-ups will coincide with 1 strict pull-up. Staying away from kipping for a long time - trying to get 10 strict pull-ups before I start trying to kip again. 10 banded => 1 strict ... 10 strict => 1 kipping ... 10 kipping => think about muscle ups again.

Also tried a couple unsupported handstands today. These were unsuccessful, but not painful. Slow progress.