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.