Tuesday May 7th.

Took a rest day.

Monday 5-6-13

Monday:

Warm-up 

:30 / :30 x 6

Du's - 50 unbroken x2, then 6 sets of AMRAP 10m sprints (8-9 lengths ea :30)

Dynamic WU

 

A. BS - 3,3,3; rest 2 min - only last set tough triple  (225, 245, 265)

B. 1-10 unbroken CTB chin up ladder for time         (1:58)

C. BB upper back walking lunges - 10 tough steps; rest 60 sec x 3  (135, 185, 185)

 

WOD

3 RFT

10 DL 275# (2 sets unbroken, last set 4/6)

30 Du's (unbroken)

 

3:09

Rt shoulder pain from pu ladder

5-5-13 Sunday

Sunday

run based warm up to get hips open / + 5 min AD warm-up

 

A. split PS - build to a max 

 

175, 185, 190, missed 195, 190, missed 195, missed 195

 

B. PS x 1/OHS x 3 - 5 sets - go light based on wrist - feel it out

 

145, 165, 175, 185, 185

 

C. TGU - 30 not for time - 2pd - alt arms/rep

 

2 pd - went fine.

 

Skipped bar mu WOD. Rt should needs rest day. Still irritated.

5-4-13 Saturday

Coached and took a rest day.
Healing right shoulder from MU work this past week.
Internal rotation pain. Subscap? Lat?

Friday 5/3/13

RT Shoulder pain during internal rotation (MU's bother it and dips)

 

Did Saturday Row Programming instead

 

Row based warm up - work on 30-45 sec intervals on pace and breathing..

+

Row 500 m in 1:44

rest 2:30 x 9

(rest 5 min b/t sets 3/4 and 6/7)

 

1:43.7

1:44.3

1:44.2

 

Rest 5 min

 

1:44.0

1:45.0

1:46.8

 

Rest 5 Min

 

1:48.3

1:46.4

1:47.5

 

Getting better...

5-2-13 Thursday REST DAY

5/1/13 Wednesday

May 1st:

Row 30 sec @ 1:40/500 m

rest 30 sec x 8
Able to maintain 1:40 pace

 

rest 5 min

 

8 min @ 90%:

3 wall walks - changed to 3 - PHSPU (lt wrist pain & rt shoulder)

4 bar muscleups

8 pistols total

7 rounds - all unbroken

rest 5 min

row 30 sec @ 1:40/500 m

rest 30 sec x 8

1:41 Pace

rest 5 min

8 min @ 90%:

10 CTB chin ups

10 BJ's - 20" - step down

10 ring dips

4 rounds plus 22 reps - RT should pain with dips. (Posterior strain prior)

rest 5 min

row 30 sec @ 1:40/500 m

rest 30 sec x 8

Fell to a 1:43 pace