Back in action

My shoulder feels better after I did a light Dumbbell Bear workout the other day. I still feel a twinge sometimes doing overhead presses but not as much as before. It's also not sore all the time either. So I've got that going for me. Someone in the comments mentioned a connection between shoulder soreness and pull-ups. I've already gone through that a few months ago when I was still doing Simplefit. Shoulder dislocation exercises took care of that problem and sinceI've been doing those, I haven't felt any shoulder problems from pull-ups in a long time. But bench presses, well, they always make my shoulders sore. I'm 100% sure that was the reason for my shoulder soreness. Both shoulders, but right shoulder more than left.

Anyway, over the vacation I only took Thurs through Saturday off. I then did light workouts Sunday through Wednesday, and took yesterday off. The entire time I didn't feel right, just tired, and not strong at all. It wasn't a good rest week. I felt like I was dogging it when I should be trying harder. Today I decided to go all out and I was going to do Angie at the park on the way to work but I realized I could do Angie anywhere and if I'm going to work, I should probably go to the gym. So, I made up my own routine and it went like this:

Warm Up
Range of Motion Exercises (about 10 minutes)

3 rounds of:
10 wall-balls (15 pounds)
10 back extensions
10 push-ups
10 sit-ups

Workout
21-15-9 reps of:
135 pound full squat cleans
pull-ups
bar dips

Time: 29:12

Followed by 3x25 GHD sit-ups.