Myself and Sami spent 40 minutes warming up with bar work, partner stretching and a glute, core and hip pre-hab routine. I shall be putting these routines up on the blog over the next week or so and I will have videos of each routine also. This was the first time this week I did not feel rough and inflexible and I was starting to feel relatively normal. Here is what I did:
1. Snatch: Work up to 90 for 1 single and I missed it first attempt because I was not extending up. Paralysis by analysis. I stupidly went for 95 despite the fact that I was not lifting well and I missed it and left it at that.
2. 1 Power Clean and 3 Power Jerks: Work up to 100 for 1 set of 3
3. Back Squat: Work up to 140 for 1 sets of 2
Here is a video of an excellent scapula pre-hab routine that only lasts 2 minutes and is fantastic. I would highly recommend this for people who have any shoulder bother--I have a right shoulder that is bothering me--or even people who are looking to pre-hab and avoid any future injuries.