1. Rowers Warm-up: 500m EZ; 500m (1:41); 500m (1:37) – No shoulder pain on these (although admittedly taking it pretty easily).
2. Power Cleans – 6×3 – Working up to 165 – really taking it easy, but encouraged that these created very little pain
3. 3 Step Squats – 5×4 – Working up to 165 – these were front squats as ROM still does not allow me to hold a bar for back squats
4. Attempted Bench Press – No dice
5. Super Set
a. Push-ups – 4×30
b. Seated Cable Rows – 4×15
6. Super-set x3
a. 400m (EZ)
b. 30 Sit-ups
Excited to get some power cleans and Regular Squats in. Didn’t push it hard as I was a little worn down from Accel yesterday, coupled with first day back doing regular lifting. But encouraging signs.