I firmly believe that every person that is devoted to being fit should follow a couple rules as much as they can: 1) Never skip a Monday and 2) Never go longer than three days without some kind of workout. I would have to say that nine out of ten mornings my alarm goes off at 5:04 and I absolutely dread working out. I prep my coffee maker the night before, so that all I have to do is sleepily hit the brew switch and get comfy on the couch while I wait for it to brew. Some days it seems crazy to get up so early with nothing to do but wait until 6 am for my workout, but by the time 5:30 rolls around I truly appreciate my little quiet space with a cup of coffee and my time for Pinterest and Facebook!
I follow Chris and Heidi Powell on Facebook and Instagram and if Pinterest doesn't offer me the motivation boost or workout ideas for the day, I can usually count on one of them posting something great. This morning was no let down, they had both posted their partner workout from this weekend which included some snatch work and then a 20 minute As Many Rounds As Possible with one partner doing weighted lunges and the other running a 400 m sprint. So, that's what I decided to do!
Post shoulder surgery and my fifth dislocation, I have decided that I will NEVER do another snatch. It's just not a movement that I will die without, but I do love some good power cleans. I've been working at about 60% of my previous normal weight for cleans, which feels good and doesn't make my shoulder feel to crunchy or uncomfortable, this comes out to just shy of 70 pounds. I wish I had more on there, but for now, that's what I need to get work done and keep my shoulder from killing me. Sometimes, you just have to trust your instincts when it comes to the weights you choose! The reason I jump from shoulder press to bicep curls to bent over rows is because a) I wanted to work on my upper body and b) the shoulder presses were super uncomfortable and I hadn't quite decided what my goals were for the morning! It was enough to get me feeling good before the meat of the workout...
I did the lunges with 50 pounds on the bar and man, that was a crazy idea. By the end, I was losing balance because my legs were so dead from the sprints! The lunges slowed me down, but I tried to make sure every sprint was at or above 7 miles per hour. I had just enough time before physical therapy to roll out my legs and get ready for the day! Let me know if you give this one a try, it's a scorcher!
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