May 9, 2016

Whoa! Been a while since I kept track of any workouts! I have been rehabbing my right shoulder for a.long.time. Lots of PT, rest, ice. I haven't done any overhead movements since early February. My diagnosis is an impingement. We have been working to realign my shoulder, strengthen the back muscles, and strengthen the whole shoulder overall. It has been pretty frustrating. I have finally been at the point the last few weeks where I only have aching maybe 10% of the time. Used to be all.the.time. Sleeping has not been fun. I have been trying to not sleep on my side, even though I want to.

My therapist believes we are still on the right path, it is just a SLOW one. I am hoping I can at least do some overhead movements soon. Mayne not 100 thrusters, but something. I am really hoping to avoid surgery. IF I do decide to go that route it won't be till the fall anyways.

WEIGHTLIFTING- 
7 sets on :90
Snatch pull plus low hang snatch  clean + low hang clean
Start at 70% and build to maximum

not pushing it too much on these today. Shouolder woke up achy. 65#-95#

STRENGTH- 15 min Back Squat/ KB PRESS mashup

BACK SQUAT 3 x 12 reps @ 70% Rest up to 2:00 between sets. Couple each set with 12-15 Double kb press ( FROM A PROPER RACK.)

I HAVE been pushing ti on my squats for a while! Today was 3 sets of 12 @ 140#

CONDITIONING-
For time
150 Double Unders
50 thrusters 95/65 front squats
30 chest to bar Pullups  ring rows
Run 1 lap

A little over 14:00 I believe. Sick of modifying!

January 19, 2016

Tuesday

Bench- every 3:00 for 12:00 

2@65# (8 reps), 2@75lbs (6 reps)

Still watching the shoulder. T2B are nice! Crazy since I couldn't do these 2w ago.

Bench 6-8 reps at 65-70% plus 5-20 unbroken T2B

Deadlift-
TNG 8@8 then 3 repeats- rest 1:00 -- 135#

Did 4 sets at 135#. Which truthfully is a bit light, but felt tough with only the minute rests.

Conditioning-
10 min AMRAP
5 Shoulder to overhead 115/75
10 Deadlift
15 Box jumps, 24/20 -- 155 RX

RX today! Those overheads felt crappy on the right shoulder. It didn't hurt, but was lacking strength. 

January 18, 2015

MONDAY-
WEIGHTLIFTING
On a 15 minute timer

Buy in Metcon-

2 rounds for time
12 TNG Power Clean and Jerk 135/95 -- 65#
18 T2B
With remaining time find 1rm clean plus Hang Clean plus Front squat plus jerk. -- 95#

Went lighter on the cleans due to the shoulder. Still felt exhausted though. Did most of the T2B, a few knees here and there since I just started back at these a few days ago. Was happy with my 1 rm on the complex. I felt like I could have gone to 100 or 105 on the cleans, but my jerk felt weaker today in the right shoulder.

STRENGTH-
BACK SQUAT
On 3:00 for 5 rounds -- 135#
3-5reps @ 80% plus 8-12 C2B Pullups (add one rep to each set from last week)

3 sets of 5, 2 sets of 4. - No C2B, but kipping pull ups are nice again. 

CONDITIONING-
15 min cap
3 rounds
21 Thrusters  Front squats 75/55 -- 75#
15 Bar Facing Burpees
9 Muscle Ups 9 dips, 9 pull ups

Modified due to shoulder. FS still felt pretty tough! Made it through everything except last last set of muscle up mods 

January 13, 2015

Wednesday

Another day of barely making it through the workout. Hope my lack of motivation and energy is temporary. This si not cool!

Weightlifting-
In 15:00
3 rounds
7 TNG Power Snatch 135/95 -- 55#
15 Burpees to a 6" target
With remaining time find 1rm Snatch plus Hang Snatch -- 65#

This was exhausting.  What normal person could do this with 95#?!

Front squat- 6@8 plus 3 down sets (repeat) -- 85, 95, 95, 95

These were freaking heavy.

Conditioning- 20 min cap
2 rounds
70 Wallballs  squats with wall ball
60 Double unders
50 walking lunges
40 Kb swings 53/35  26#
30 Burpees to a 6" Target   --- 320

My right shoulder is still being a little bitch. MRI with dye next Thrusday. Modified the wall balls and KBS and my shoulder still hurt from yesterday and the burpees. 

January 12, 2016

Tuesday

Usually I don't workout on Tues, so I was happy I found the motivation to go tonight! Also got normal T2B for the first time since my surgery. Happy about that!

Bench- every 3:00 for 12:00
Bench 8-10 reps at 60-65% plus 5-20 unbroken T2B

65# (8 reps) - 5 t2b .. not pushing it on these due to my shoulder. Getting an MRI next week

Deadlift-
Deadlift up to a heavy single in 10min ~ 90% (donut attempt a PR) --- 185#
Drop 20% off the bar and do 3 sets  --- 145#
10 deads unbroken
50 double unders 

only made it through two sets. DL were heavy and my DU sucked today. (even worse than usual!)

Conditioning-
10 min AMRAP
20 box jumps 24/20
15 HSPU
10 deadlift 225/155 145# -- 100 reps

I wanted to RX this SO bad, but my abs are still not working right for HSPU. I did kick up and lower down. My shoulders didn't love that either. DL felt HEAVY. Did 4,3,3.

January 11, 2016

Monday

Went to yoga yesterday, felt great. This morning I can barely move. My lats are still super sore from Friday. My back is hurting today and there is no strength happening at.all. Thankful I at least made it through the workout.

WEIGHTLIFTING
On a 15 minute timer

3 rounds for time

7 TNG Power Clean and Jerk 135/95 65#
12 T2B - knees to arm pits
With remaining time find 1rm clean plus hang clean plus jerk

time 6:28, 1 rm for the complex 85#, what?! Terrible today.

STRENGTH-
BACK SQUAT
On 3:00 for 5 rounds
3-5reps @ 80% plus 8-12 C2B Pullups (add one rep to each set from last week)

135 4 reps, 145 3 reps  x4. Those felt heavy. This si the first day possibly ever that I didn't love squats. Did 12 low rings rows

CONDITIONING-
9min Ascending ladder
2-4-6-8.....
Muscle up
Squat clean and jerk 165/115 65# (what?!) the bar said 65, but I think it was really 265, just saying

got through 47ish. Really meant nothing. Low weight, doing ring dips with the band, and on the 8 round, no more overhead since my shoulders were aching. I did an extra front squat instead. I want to crawl in bed today and start over. BLah

January 8, 2016

UGH, I have been sick for almost 2 weeks. Took all  my energy just to function and keep the kids alive. Finally got some meds yesterday and am feeling better!

Friday

Weightlifting-
Every :75 for 10 rounds-
3-3-2-2-2-1-1-1-1-1 Squat Clean up to a max
Start around 50%

55,65,75,80, 80, 85, 90, 95, 100, 105, 110

These felt strong today. Happy to get to a new post surgery 1rm. My old 1rm was 110 and I right there. 

Strength-
In 10 min- Squat a 20rm -- 115# - These were tough! Debated between 105/115. Went with more weight and it hurt, but I made it. 
In 10 min- 3x12 strict press @ 60-65%

My shoulder has been achy despite not working out. Going to to see the Dr. next week and asking for a MRI. Did 1 set of 12 @ 35#. Started a set of 45#, but felt shoulder pain

Conditioning-
15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
***( If you fail to complete the first or second round, this becomes a 12 min AMRAP)***

Used 65# RX weight, but did strict pull ups with blue band. I can almost do a strict pull up with no band. I imagine it will take about another month to have some pull ups/CTB and probably 2 to be back where I was. I almost got through the second round in time. I was on the last pull ups set when time ended. in 12 min I did 127 reps which was 1 rep into the last set of pull ups on the 14's.