Thanks fellas! I'm getting back on track. Obviously using pretty easy weights ( around 50% except for the power moves), but hey, I need a little building back up at this point.
OR, I use the mobility circuit in this article from juggernaut.
Conditioning: How To Do It Right - Juggernaut Training Systems - Juggernaut Training Systems
It really gets me loosened up and feeling ready to go. I do struggle a bit with that dynamic blackbird move, but it is totally worth it. As I get better and better at it, I'll add in some of the cariocas and skips and stuff you do!
I do want to get more athletic and less bound up and sore all the time.
Great day today. Hit everything no trouble at all. Will do this same workout Monday, then add a little weight for wed and friday. Then I should be good to go.
Warmups: mobility and some jump roping to get sweating
P. Snatch 1x 95, 95
PC+P: up to 2x 135, 145
Deadlift: 3x 10x 185
Bench: 3x 10x 155
Squat: 3x 10x 175
BB Rows: 3x 10x 135
OHP: 3x 10x 95
Assisted Pullups: 10, 10, 7 (I am pathetic with pullups!)
Even did some yardio for an hour afterward.
I really love doing this type of workout! Reminds of when I got started. I think I'm going back to this after this next cycle of linear.