On Wednesday, Sumo deadlift high pulls plus knee-ups hanging from the bar.
And then yesterday, we did snatches and deadlifts.
The really good thing is that my shoulder injury from earlier this year is much improved. I am not holding back as much in my workouts, although I limited my snatches to 95 pounds yesterday. So, while my shoulders are sore (cleans and snatches should make your shoulders/traps sore if you do them correctly), I'm not feeling injured.
The "hot spot" I had at the top of my right hamstring felt better as the day went on yesterday, and our workout included some running, which felt OK.
5x5 Snatches (power snatches for me - I suck at squat snatches).
Then, 15 minutes, as many reps as possible:
10 deadlifts at 185#
10 pull-ups (band assisted)
run 250 meters
I completed five rounds plus 10 deadlifts.
Today, I'll do a running interval workout after work.
Tomorrow, I'll do a bike ride before settling in to watch the Penn State vs. Alabama game. Penn State is a 10 point underdog at home, and will have to face a tough defense and a tailback who torched them at Alabama last year. But, I think this Penn State team is better than last year's team. Both teams are unsettled at QB and at least 4 different QBs should take snaps during the game. Penn State will probably have to play nearly flawless football to win, especially in the red zone. They'll have to stay away from penalties, turnovers, and poor decisions by young QBs. But, playing at Beaver Stadium is a big benefit. I've seen some very good visiting teams lose there over the years.
Oh yeah, I have a physical today. After seeing my weight drop and my fitness improve with a Paleo diet and CrossFit, I'm hoping that my bloodwork today also shows improvement from a year ago.