Power day at the gym

Solid strength workout today at the gym - I have come a long way since Jan 1 2011 (when I started up this new approach):

• Partial Musal warm-up routine:  high knees, lateral shuffle, karaoke, butt kicks, lateral bounds, and bear crawl

• pwr clean 4x6 - 135, 165, 165, 185

• prisoner squat facing the wall 1 x 12

• squats 4x6 - 135, 185, 205, 225

• pull-ups - 6 reps @ bodyweight, 4 reps + 10lb, 4 reps + 20lb, 4 reps + 25lb, and 7 reps @ bodyweight

• lunges 2x10 with 70 lbs

• burpee-to-pike w/ pull-up bar - 1 x 12

• bench 4x6 - 135, 165, 185, 205, 225 (4 reps just for the hell of it)

• dips 2 x 12 - bodyweight only

• and about 4 more core exercises that can't really name/describe

Like I initially mentioned, a pretty good day at the office.  The only exercise that even remotely bothered my injury areas was the lunge movement, but even that lift/move seems to hurts less every time I do it.  Happy and content with where I am at this point...

PS, the run/walk on Wed went very well also.