Dumbbell Bear, deadlifts, squat clean PR

I did the Dumbbell Bear yesterday with 30lb bells. 5 deadlifts, 5 power cleans, 5 thrusters every minute for 20 minutes. I like it because your rest time can be increased by decreasing the time spent performing the exercise, so there's an incentive to performing at full capacity. I know I've said it before but it's one of the best workouts I've ever done.

What else have I done, some 5x5 workouts, intense sprint intervals on the elliptical machine. Today I did some 5x5 deadlifts workouts, nothing to write home about but afterwards I tried some squat cleans and was able to do 175 pounds, and that's a new PR.

My right shoulder still gets sore. I feel it's getting better but I've been trying not to do anything to aggravate it. I don't think it's a bad injury or anything, just taking a while to heal.

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.

Crossfit: 080628

080628
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

I took some Tylenol PM last night because I had a headache and when I woke up I was pretty groggy. Everything felt heavy and I felt pretty tired. Still, I was determined to take this one on as best as possible. The first round of double-unders went terribly. No rhythm and I couldn't string together more than 3-4 reps. The squat cleans were slow but good form. I started out doing about 5 before I needed to rest. I can normally get about 10 in a row before a rest. I finished up in sets of 3 which isn't so bad. I'm glad I finished all 45 reps. No rings so I did 100 bar dips. Someone was waiting to use theleg press machine which sort of interfers with the dip station and I wasn't being all that quick about the dip reps so I cut that off. Probably would have taken another 6 minutes to do that last 35 reps. The last set of double unders was pretty good. I was stringing 5-7 together in a row. Total time 34:32.

Crossfit: 080607

080607

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Feet over the Smith Machine bar for the hand stand push-ups.

Time: 15:07

Crossfit: 080601

080601

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

My time: 17:56

I was a little anxious about starting this. I was sore from yesterday's workout but once I started it felt good. I only had one power/clean, front squat mistake. My traps are killing me right now. The sit-ups were done on a bench with my feet underneath the barbell I was using for squat-cleans so that helped my time.

I'm glad I have a rest day tomorrow.