2026-02-23 WoD

 //shoulder pretty messed up, so just did my backsquat cycle and skipped rest of workout.

WARM
std warmup

MAIN

A. 5x5 BackSquat at 75%
warm: 8x45, 8x95, 6x135, 4x185
main: 1x5x205, 4x5x225

B. 3x5, per arm, various types of shoulder rotation with band

2023-03-26 WoD

WARM

light stretching

MAIN

A. Run 3.93km, 19:01, 4:50 min/km pace
(not quite a 5k, but good pace given that I've been off my running lately.

B. Work to a heavy Power Clean
5x45, 3x95, 3x115, 3x135, 3x155, 2x165

C. 1x20 BackSquat 165# (working toward my 1x50 BW)

D. 2 HSHold

E. 3x5/side 
{
banded shoulder rotation (internal)
banded shoulder rotation (external)
}