Cycle 4 W2D1

A. Banded Back Squats; 130 + Moderate band tension; 3 reps; rest 90s x 5 sets

Done, felt good. Starting to get the "feel" for the movement back, like I'm not having to think as hard about each rep but my body is (slowly) remembering what to do.

B1. Hang Clean Pull; 1.1.1.1; rest 20s/30s

B2. Hang Power Clean; 1.1.1.1; rest 20s/3 minutes x 4 sets

Done @ 130-140-150-160. Strong sets, final set @ 160 better overall than last week's 155.

C1. DB Bench Press; 6-8 reps; rest 15s

C2. KB Front rack carry; 30s rest 15s

C3. Lean away pull ups; 6-8 reps; rest 2 minutes x 3 sets

Done 8 reps @ 45lbs for bench, 55lbs for KB carry, and 8 reps for pullups (same as last week).

D. For time:

21-15-9

Ski Erg Calories

Toes to bar

Time = 4:46. Did toes to bar, but was just barely short of touching with the right foot on most reps. I can get like 95% of the range pain free but that last little bit tugs at the glute/hamstring [note - I'm more and more convinced in addition to whatever tiny glute muscle I tore that I also strained the hamstring at the attachment point, as that's the area I feel on stuff like this]. The T2B were not stellar - to get the range I need to use a more bent leg than my normal style and def felt rusty. But still decent - did 15-6/10-5/9 for rep scheme.

OVERALL: I think laying off the OH pressing for a few days will be good. My shoulder was still cranky overnight but not as bad, and then warmed up well for the stuff I did do today. No issues.