squats, back test, 1000 meter row

Squats, back test

3x125,145,165 all good

stall

1000 meter row: 3:28.0 (pr tie, though I didn't record the tenths last time . . ha!)

Shoulder Press

75x3
85x3
97.5 x 8

front squats db bear complex

[quote author="TexasPatrick" date="1284270381"]Front squats

5x 80/100/120/140/160

deadlift therapy: 20x105

dead hang pullup practice

5x7 (worked out to 8-8-7-7-9)

Then the first dynamic clean wod I've done in a couple weeks:

Coach Rut's DB bear complex

5x db deadlifts @ 35lb db
5x db power cleans
5x db thrusters

6:33

Very very slow, but I was pausing to reset between rounds and was trying to over emphasize form.

It still sucked so bad I couldn't believe it. Thanks JTM.

I cannot fathom trying to do 20 rounds of that . . . even if I drop to 25 or 20lb dbs. I need to spend more time with my friend Coach Rut. I've got dbs at the gym in the hotel when I travel . . . if I can't get to CFNE . . . I can self abuse in the hotel . . .[/quote]

Row 5k

Row 5k

More for the activity than anything else

23+ steady state type stuff

Shoulder diary:

Arm still sore in t-shirt off position (when you take a t shirt off, don't know what rotation that's called . . . )

But did the lacross ball for 5 min a scapula? HOLY COW . . . shoulders like BUTTER

The only other one I like like that is the quad stretch . . . you feel smooth when you walk.

Back diary: Back acting up more than I wanted, so that's why 5k.

Tomorrow we'll see. No hitch in my get along then 15-20 deads @ 95 and then something short and nasty. Maybe some sprints? Work up into full speed?

Stuff

3 rft

250 meter row
3 fs @ 125
15 situp
20 box jump 20"

11:05

squat

10x95
5x115

pullups dead hang 8-7-6-7-8 (2 min rest between)

Shoulder diary:

Seems the tgu's didn't agree with me. Not sure if it was the left or right ones, since the left one's hurt the down arm, but the right ones didn't hurt. The "crucifixtion" pose hurts the right arm.

Again, this is different than the stuff I had a couple years ago. It's not in the same place.

Tonight the only thing was pullups, so we'll see how it is. yesterday also had some pushups, none today.

Shoulder press and other nonsense.

Press
65% x 5 70
75% x 5 80
85% x max reps 92.5lbs 10

21-15-9

TGU
Sotts press 45lb

Got through the 21 round and then I couldn't keep my left arm in the air, so I dropped to 35 and then finished it out.

31:50

Holy cow that was a slog.

Shoulder Diary:

Arm was sore this morning, push ups yesterday?

TGUs right arm, when in the down position (left arm extended) is sore on get up.

Back Diary: Little more sore than usual. Either the get ups or the sotts press were probably the culprit.

Front squats and nonsense

Okay feeling better, actually did something that looked like a real workout today.

5x5 Front Squats

75-95-115-135-155

Then 3rft

250 m row
10 bucket push ups
20 squats

7:58