Weightlifting 1/7/15

Went to PT before working out yesterday, got some dry needling done in my left lats. Shoulder is feeling better on snatches, still lacking power in the bench though. After doing some dynamic warmup to loosen up the lower body I did the following mobility:

• Few mins of t-spine and lower trap mashing with a peanut (2x lax ball taped together)
• Few mins per side of single lax ball mashing on each scap, trap, and anterior shoulder
• Few mins on foam roller hitting t-spine and lats
• About a min of triceps mob on barbell
• One min per side couch stretch
• About a min of wrist stretching
• Should have done some internal rotation with kb pinning my shoulder down on the ground but forgot

Moved pretty quickly through everything relative to other days, overall spent 90 mins in the gym, probably 30 mins warming up/mobilizing, wouldn't have hurt if I got a little more mobility in but I was short on time and wanted to get all the lifts in. Did most of the lifting that's scheduled for Sat as well since I'll be town for a week beginning Sat.

 

4x1 1 High Hang Snatch + 2 OHS

127lb/57.5kg (+2.5kg from last week)

4x1 1 Clean + 2 Front Squat

195lb/88.5kg (+2.5kg from last week)

4x1 1 Push Jerk + 1 Split Jerk

188lb/85.5kg (+2.5kg from last week)

 

4x5 BTN Snatch Press

85lb/38.5kg (+2.5kg from last week)