I’m back!

Monday morning, Happy Memorial Day. Workout 1/12 in new 4 week cycle. First workout back after the procedure. Felt a little weak and rusty today. Body weight: 202. Sleep: pretty good. This week’s diet: excellent so far.

warm-up

4 rounds: 100 meter run / 20 jumping jacks / 100 meter run / 20 high knees

For the following, I was alternating shoulder rehab sets with squat sets

shoulder rehab

mobility, followed by
external rotations 3 x 8 x each arm x 12 lbs DBs;
press: 3 x 6 x 35 lbs KBs

Squat

Squat (HBBS)
5 x 45 / 5 x 95 / 5 x 135 / 3 x 165 / 2 x 195 lbs
1 x 205, 210, 215, 220, 225, 230 (technically a PR, for HBBS)

Chins and Dips

3 rounds (2 x 2 min interval each)
chin ups: 1 x 3, 3, 3
rest remainder of 2 min interval
dips: 1 x 1, 2, 1
rest remainder of 2 min interval

Conditioning

5 rounds @ 180 seconds
Overhead Barbell Box Step Ups (Snatch Grip) x 65 lbs: 12, 12, 6, 0, 0.
200 m run
7 burpees
— The rounds of box step ups were TOO MUCH. This would have been much more doable at 6 reps per round. I did the equivalent of that.