two days of grief

Saturday Suffering:

3x3 deadlifts

240-260-280 . . hard but doable.



Sunday suffering . .

3x15 shoulder press @60, Starr Rehab.

Then

25:20:15:10

Burpees (subbed rowing in descending distances: 250 m, 200 m, etc because pushups are still problematic)
Box jumps
TTB

15:58 . . . I can't imagine what that would have been with actual burpees

Squats and pullups and shoulder press

squats:

3x5

150/170/190

All went really well. Full depth good stuff, felt strong.

shoulder press rehab: 35lbsx25x3

Then because I am stupid:

3x5 weighted pullups 20lbs

deadlifts and loserishness . . . ugh.

Well, this was a bust . . .

Deadlifts:

3x3

220, 250, 280 f 1 rep

Man . . . 280 wasn't. coming. off. the. ground. Maybe 20 minutes of weighted lunges yesterday wasn't such a hot idea . . .

Then wasn't sure about the shoulder in a gtoh setup, it's feeling pretty good, but history tells me that's when I usually get stupid . . when it feels good but isn't really good to go . . so

10 ohs @ 95
100 meter shuttle run

. . . my timer said 2:46. No way. I stared at the bar that long . . . got a phone call during the wod that I ignored but I think that fubared my timer

This was one of the few times where the ohs was failing because my legs gave out.

It's been a posterior chain wreck all week . . .

Squats

Nothing much today:

Squats . . . to remind myself how much I have lost . . .

5x145, 5x165, 5x185

Way harder than it should have been

Shoulder press

5x85
5x95
107.5 = 4

then

3rft (subs noted)

400 meter run
30 situps (20)
20 toes to bar (10)
10 windsheild wipers (6)

15:28

Mad props Unforgibbon. That was grievous.

F.U. Chris Kemp . . . Painstorm

Because I haven't worked out "long" in a long long time, I figured I'd try it today:

Kempie's 8/2010 painstorm:

Modified, 30 minute cutoff because I knew I didn't want to go aaaaaall day, subs shown:

5 rounds of
3x 135lb ground to overhead 15 slamballs (115lb/20lb)
800 meter run (1000 meter row)
5 rounds of 3 power snatch 135lb 15 wallball (subbed 5x box jump with 20lb vest for power snatch because of shoulder, 20lb wallball)
800 meter run
5 rounds of
3x 135lb ground to overhead 15 slamballs
800 meter run
5 rounds of 3 power snatch 135lb 15 wallball
800 meter run

FU Chris Kemp . . . .

75 wall ball 75 ball slam, 15 cl and push jerk, 25 weighted box jumps 200 meter row . . . 32 minutes . . . I'll take it . . . My 80 wall ball record is like 11 minutes so I'm happy-ish with that.
Hit the first two rounds @ 32 minutes.

That was icky. It was hot. I was tired. . . ugh. But it did the one thing every great wod does . . . makes me want to quit half way through. Now off to the store to buy some cojones . . . I seem to have misplaced mine . . .

cleans and such

Practiced my ugly cleans

1x165 then back down to 95 to practice the all the crappy bits.

Then 3rft

250 m row
10 ring rows
20 box jumps

9:10


Ring rows don't seem to hurt the shoulder . . . not that I can do them, they were some broke ass sets . . .

shoulder press/meh . . .

Me, meh. Just Meh.

Shoulder press, repeated my routine from what I now realize to be three weeks ago . . . no wonder I lost mo-mentum . .

Anyway:

5x 85
5x100
max at 110 = 2 . . .

Three weeks ago 110 = 5 . . . sigh . . .

Then because nothing like pity squared . . .

2 rounds of 250 meter row and 15 burpees

I just cut that nonsense short . . . something was wrong all the way around.

Just feeling exceptionally weak today (more so than nature usually provides . . . ) I’ve been strict zoning for a couple days and that usually takes some oomph out of everything for a week or so. We’ll see.