CPl, pullups, shoulders

1430


Clean pulls

2 x 133#, 133#, 143#, 155#, 155#, 165#, 175#, 175#, 185#

3 x 2 x 165#


pullups, kipping

8-10-12-14-14-12-10-8


shoulders, scapula work

2x12
db retractions 20#
db protractions 20#

2x10
overhead shrug 20# db
pullup shrug

• Notes: Just going to make some slow consistent gains on the clean pulls every time. Tried to do some overhead squat work, but for some reason the wider grip bugs my shoulder which is kind of a bummer. It's feeling better in general, but I am having some trouble stabilizing overhead. Hoping the scapula and rotator cuff work will fix that.
• Body: glutes are a little bit sore but that's it. 
• General: Have a longer run planned for the trails out at Mesa later this week, and the following week will be my longest training run before the race. Big two weeks of training coming up.