Monday

AM
15:00 AirDyne @ 44-45 RPMs, with arms
+
mobility

PM
A. Safety bar squat, 3 x 6

(130, 150, 170, no gear)

+

5 rounds for time @80%:

500m row (2:12-2:15)

10 alternating pistols 

0:30 hollow rock
(21:04)


Today is exactly 7 months since I injured my shoulder, and today was the first day in 7 months that I did not take ibuprofen or tylenol. Pain is almost entirely gone. I feel a significant amount of discomfort and tightness, but it's totally different than "pain," and I know that as we stretch things back out, that too will dissipate.  

Everything is getting better. 

Saturday

AM @CSC

mobility and a little easy ROM work

+

40:00 Assault bike, off every 10 for 0:60 hollow rock 

+

400m sled drag, 70

+

20:00 assisted ROM on Assault bike

PM @Madisonville Pool

easy ROM work + vitamin D

0:60 is a long time to hollow rock.

Completely weaned out of the sling. Not sure how I feel about that... it feels too soon, even though Tim and Drew have both said that it's not.

Friday

AM @ MobilityFit
22:00 Assault bike
+
dry needling (less death)
+
2 sets:
crossover symmetry, rows, As, subscap, pec minor 
banded tricep pull-downs
isometric lower trap hold
isometric subscap hold

PM
A. Safety bar squat, 10 x 3 @ 70 bar + chains, 10X1; begin a set every :60
B1. Seated L-arm DB shoulder press, 3 x 6-8, 21X1; :60 rest
B2. Bent-over L-arm DB row, 3 x 6-8, 20X1; :60 rest
+
For time @ 90% effort:
50 air squats
50 arm-less Assault Bike calories
50 air squats
+
3 sets:
20/side light lying 1-leg banded curls
20/side light seated banded leg extensions
:30 hollow rock

A. complete 

B1. 25, 30(7), 30(6)

B2. 25, 30, 40

+

7:02

+

complete with purple band

Tested out some stuff very, very gingerly at MobilityFit. The broken glass pain is gone, but the anterior capsule still feels "off" and all the muscles are angry.  Drew dry needled literally everything, a couple of rough spots but overall much, much better than Wednesday. The plan for the time being is to keep scaps activated and engaged, strengthen internal rotators to improve stability, and not piss off the joint. Everything else is on hold for the time being. 

Shoulder actually complained a LOT on the squats. I almost called it two sets in, but then kept talking myself into "just one more minute." It's been a couple of hours and it calmed down, so that's encouraging. Weight felt fucking heavy after the week off. To be honest, that's why I didn't quit - I can't lose the squatting progress on top of everything else. 

Felt super weird to only do the dumbbell stuff on one side.

Hit pretty much exactly where I thought I would on the for time piece. First 50 squats were super fast with no pauses. Biked at ~58 RPMs, a little over 10 cal/minute. I didn't realize how helpful arms were on the bike. Second round of squats was so hard, my quads were completely toasted. Paused a few times but still pretty fast. Yuck. 

The banded stuff really sucked today. Maybe purple isn't "light," or maybe it was the squat/bike thing. Either way, tough. 

Trying to get my head right for a long road ahead with the shoulder. I just thought the hard part would have been over by now. Drew admitted that the next few months are going to be long, slow, and frustrating, and even after months of therapy I may still have problems with it. It's hard to accept. 

Friday

AM @ MobilityFit
15:00 Assault bike
+
passive ROM
lower trap isometric holds

PM

A. Safety bar squat, 8 x 3 @ 70 bar + chains, 10X1; begin a set every :60
+
For time:
1 mile Assault Bike
200m 1-arm Farmer's walk, moderate/tough
1 mile Assault Bike
100m walking lunges
+
3 sets:
15/side light lying 1-leg banded curls
15/side light seated banded leg extensions
:30 hollow rock

A. complete

+

12:06 with 53lb 

+

complete with purple band


Drew was visibly relieved to hear that there is no tear and the anchors are solid. He thinks that the volume of rehab I was doing early on just surpassed my threshold and set off this cycle of inflammation. He said it was really deceiving because I had great ROM from day 1, and since there was no tendon involvement, I had maintained strength from day 1, so without acute structural limitations we just exceeded the tolerance of the joint.

The plan moving forward is to back off for several weeks and let the cortisone work its magic. I'm back to post-op week 1 protocol, completely starting from zero. He (and Mattie) spent the whole hour working end-range ROM today, which brought me to tears because it was so, so painful. I almost threw up at one point. I can't believe this is "inflammation."

Training was tough this afternoon - I've never felt so rough. Sleep is worse than ever (like, lucky to get a broken 3-4 hours). I have no appetite. I'm in a lot of pain. I'm frustrated and anxious, and I can't see the light at the end of the tunnel. I'm aware of how depressing this sounds.  

Squats felt heavy, but better than last week.

For time piece was tough. Couldn't pick up the pace on the bike at all (57 RPMs on the first mile, 59 RPMs on the second mile). Broke the FW 100/50/50, and chose moderate instead of tough. Lunges were hard, you'd think that I'd start to get used to these by now, but my legs were toast.

Aaaaaand... just washed down some vicodin with 2 glasses of wine. I'm getting desperate.

Friday

A. Safety bar squat, 6 x 3 @ 70 bar + chains, 10X1; begin a set every :60
+
3 rounds for time:
.5 mile Assault Bike
50m unweighted walking lunges
+
3 sets:
8/side seated 1-leg band curls, 30X1
:10/side single-leg hamstring bridge
:30 hollow rock

A. complete

+

8:57

+

complete, green band

Felt super rough today - it's been a ridiculous week. Almost subbed a nap.

Squats felt heavy and slow.

Bike/lunge piece was tough. 62/58/60 RPMs, which seems quite slow compared to where I've been pedaling. Legs were super shaky after this.

Shoulder is not good. Ugh. Added 2 sets of standing subscap internal rotation holds and CS internal/external rotations to my warm-up.

Thursday

AM @ MobilityFit

9:00 Assault bike

+

same as Monday, except trap 3s were fine and Z press hurt (front rack)

PM

A. Safety bar squat, 12 x 2 @ 70 on bar + chains, 10X1; begin a set every :60
+
3 sets:
50m Farmer's walk, tough
20m walking lunges, 30 lb med ball bear hugged to chest
:60 rest
200m run
:60 rest
+
3 sets:
10/side seated 1-leg band curls, 30X2
:30 hollow rock

A. complete, fast and easy
+
complete-ish
53/hand (heaviest I felt confident picking up today)
subbed 20 bike calories for the run (65 RPM, 1:20 across)
+
complete with purple band


Drew finally acknowledged that some of my concerns about my shoulder may be valid. In addition to the ongoing instability, I should be way farther along than I am, and the simplest shit keeps setting me back.  It was super aggravated today, for literally no reason... Drew talked to Tim, and we're going to baby the shit out of it for another couple weeks. If things aren't drastically better at the 12 week mark, Tim wants an MRI. I really never had an "oh fuck, I re-tore it" moment, and even though it has felt like it wants to dislocate on a couple of occasions, it hasn't... but I just know something isn't right. 

Drew also said to hold off on the running.  To be honest, with the way my shoulder felt today, I was kind of relieved to hear that. The impact sounds terrible.

Friday

AM
@ MobilityFit
2 sets:

Crossover symmetry

Kettlebell screwdrivers, 15lbs

Quarter external rotations, 2.5lbs

External rotations, unweighted

Z press, PVC pipe

Kettlebell front rack hold with scaps engaged, 0:60 with 0:30 Farmer's hold as rest

PVC pull-aparts

Snow angels

3-way bicep curls, 5lb/hand

Earthquake bar, 20 with red, 20 with orange

Single-arm trap 3

Banded tricep extension 

PM
A. Safety bar squat, 10 x 2 @ 70 on bar + chains, 10X1; begin a set every :60
+
3 sets:
10 DB bent-over rows (both arms together), light & controlled, slight bend in knees and big hinge @ hips so torso is almost parallel to the ground
30m walking lunges, 20 lb med ball bear hugged to chest
:60 rest
20 Assault Bike calories
:60 rest
+
3 sets not for time:
10-15 seated 1-leg band curls
:30 hollow rock

A. complete 

+

complete, but skipped the dumbbell rows 

+

complete, 15 with purple band across

Chains were longer than usual on the squats; didn't notice until 8 sets in... 

Cut the dumbbell rows on Drew's advice. Lunges got tough by the 3rd set, but no issues. Biked at 66-68 RPMs, 1:15, 1:14, 1:19 for 20 calories. The last set hurt, I felt like I was going to poop my pants for like 10 minutes afterwards. Is that why we call it the AssBike?

Had a pretty significant heart-to-heart with Drew this morning - it involved tears and two hugs. Got his side of the story regarding Abby, and am feeling a little bit reassured that I'm not already destined for the same path as her. He's really not all that concerned, but said it's not a bad thing that I am concerned, because that means I'll be careful. Errrr no worries there, I'm so careful I'm about ready to put the sling back on.

Highlights of the heart-to-heart:

 - Both my shoulders are loose, probably always have been, and so I'm already at an increased risk of injury compared to the general population (so was Abby). This means that moving forward, my shoulders have to be stronger than anyone else's before asking them to stabilize weight overhead, and that form and technique need to be absolutely perfect. I will need to be very, very careful with mechanics under fatigue, probably forever.

 - We are going to baby the shit out of it for a while. Staying far away from positions that aggravate it (overhead), and positions that put any stretch on the anterior capsule (elbows back), which will hopefully allow the ligaments to tighten up a bit. I'm still terrified that I fucked it up by all the things I've been doing (I was rowing, with elbows all the way back, at 10 days post-op... I've benched and done push-ups... and not to mention, the stretching we've added in the past few weeks). None of this hurt, but it was stretching the already stretched ligaments. All of this has been cut, and Drew said I'll drive myself nuts trying to figure out if anything I'd done previously was a mistake. 

 - On that note, what was repaired is holding. I've been almost completely pain-free for the past two days, which Drew said would not be the case if I fucked up the repair.

I still don't feel like it's fixed. I still don't feel like it should be close to dislocating on a simple office exam. But, I feel better that there's a plan in place moving forward. 

Friday

AM @ MobilityFit
10:00 Assault bike
+
3 sets:
Front rack kettlebell hold with scaps retracted, 5 x 0:60 with 12/hand, 0:30 rest
Banded external rotation with single orange band, 10
Banded shoulder press with orange band, 10
Banded tricep pull-down, 20 with cut red band
Earthquake bar, 2:00 hold with red bands and 20s, orange bands and 15s
Crossover Symmetry, rows (red), As (purple), Ts (thumbs up and palms up, green), single-side seated external rotation (green), 10 each
Z press, 10 with PVC pipe
Kettlebell screwdrivers, 10/side with 15lb
Quarter external rotations, 5/side with 2.5lbs
External rotation with elbow on knee, 10/side unweighted

Snow angel, 10 unweighted
Single-arm trap 3, 10/side unweighted
PVC pull-aparts, 10 with #1
3-way bicep curl, 10 each way with 5lb/hand


PM
A. Safety squat, 8 x 2 @ 70 on bar + chains, 10X1; begin a set every :60
+
5 sets:
7-10 controlled ring rows - slightly tougher than last week if shoulder allows
16 alternating reverse lunges, 30 med ball bear hugged to chest
:60 rest
15 Assault Bike calories
:60 rest
+
3 sets not for time:
5-7/side single-leg reverse hypers, 20X2
10-20 seated 1-leg band curls
:30 hollow rock

A. complete
+
complete
7 ring rows across
15 calories in 0:51-0:54
+
complete
unweighted, +10, +20 on the RH
15/leg with purple band


Drew was really happy to hear that after the week off (two, really), my shoulder has markedly calmed down. It's still a little more aggravated than it was two weeks ago, but not nearly as concerning as it was last week. Stayed extremely cautious on the rehab stuff this morning - reduced weight on everything, cut anything that even slightly felt off, and shorted ROM to completely, 100% pain free across the board. I'm still annoyed that I'm doing less 7 weeks out than I was 2 weeks out, but Drew assures me it's normal. Had a conversation about expectations and the road ahead, and we discussed that it might be months before I'm comfortable overhead (deadhang, kipping, snatching, jerking, etc). I can get close without pain, but as soon as I reach 180 degrees, I hit the anchors, and that's probably what caused the latest setback, so we're staying far away from that at the moment.

Squats felt great, really fast. Metcons, no gear.

5 sets got tough, mostly because of the pace I wanted to hold on the bike (66-70 RPMs). Ring rows felt totally fine on my shoulder, still very deliberate about scap engagement and definitely more challenging than last time. 

Wouldn't hate losing the reverse hyper from the program... it's so freaking awkward to get on to without boosting myself up with both arms, and I feel like I'm not even doing it right with the one leg. I know it's supposed to be good for many things, but I'm just not feeling it. On the other hand, once I figured out how to set up the banded curls, I really liked those!

And finally, did a BodPod this morning. Mike keeps asking me about body comp, and I can't tell objectively and I refuse to take a bathroom selfie. I'm a scientist and I like data, so I figured this might be interesting. I did one in December 2013 (I had played with ETP for a few months, and was on Invictus at the time), but I didn't like the result so I just ignored it and decided to focus on performance. Which was a great decision! But didn't get me very far on the scale. I weighed 167 in December 2013, and weighed 167 in May 2015, and while performance was greatly improved, I wanted to drop weight to improve gymnastics (we know this story). Mike wasn't very impressed with these results if you consider it's been 2.5 years, but I figure almost all of this change has occurred since I started working with Mike in July 2015. I was actually pretty pumped to see that those 7 pounds were 11lbs of fat lost and 4lbs of muscle gained, that seems pretty legit to me, especially with maintaining / increasing / prioritizing performance. And it's not like I'm surprised that progress is slow, I mean, come on, I've complained about how perfectly compliant I can be with minimal results since day 1. Although, I wish I had done this before I ate all the gelato and drank all the margaritas last week, because I was pretty solid at 158 for a minute there...

Wednesday

AM @ MobilityFit
10:00 Assault bike

+

3 sets:

Kettlebell rotations, 10/side with 15lb
Beginning of TGU, just to elbow support, 5/side unweighted

Quarter external rotations, 10/side with 2.5lb
External rotations with elbow on knee, 10/side with 2.5lb

Houghston's As, 10 unweighted
Houghston's Ts, palms down, 10 unweighted

+

4 sets:

Crossover Symmetry rows, red, x 10

Crossover Symmetry Ts (thumbs up), purple x 10

Crossover Symmetry Ts (palms up), green x 10
Crossover Symmetry As, purple, x 10

Crossover Symmetry A/T/Y, green, x 10

Crossover Symmetry Ys, green, x 10

Crossover Symmetry half snow angels, green, x10

Crossover symmetry external rotation, green, x 10

Earthquake bar, 0:60 hold with 2x double red bands and 25s 

Earthquake bar bench press, 10 with double red bands and 25s

Earthquake bar seated overhead hold, 2:00 with double orange bands and 15s

Earthquake bar seated strict press, 10 with double orange bands and 15s

Close-grip bench press, 10 with 33lb bar

Farmers walk, 50m with 65/hand

Push-ups, perfect: 7, 5, 5, 5 

Tricep kick backs, with 20/hand 10, 10, 9, 8

Dumbbell floor press, with 25/hand 15, 15, 15, 10
Serratus punches, 10/side with 25lb

Single-arm bent-over trap 3, 10/side unweighted

3-way bicep curls, 10 with 10/hand

PVC bar overhead pull-aparts in front, 10 with #1

Plank steps up and over 25lb plate, 3/side

Lateral plank steps, 5 steps/side 

Z press, 10 with training bar and 5s

Strict pull-ups, 10 with toes on box throughout

Plank with hands on indo board, 0:60

Plank with hands on indo board, rocking front/back, left/right, clockwise, counterclockwise, 10 each

PM @ CSC
A. Clean-grip deadlift, 5-5-5-5-5 light, 3131; :90 rest
B. Safety bar alternating reverse lunges, 3 x 12-16 total; 2:00 rest
+
5 sets:
10 hip extensions right into :20 Sorensen hold
:30 rest
:30 hollow rock
:30 rest
+
10:00 Assault Bike @ 90% aerobic

A. 83, 103, 123, 123, 123

B. +70, +90, +100(12)

+

complete

+

complete, 92 calories, 53-55 RPMs

Highlights of PT: regular bench press! And regular push-ups! And getting a bar overhead! A fair bit of discomfort overhead, especially if the earthquake bar drifted backwards, but not bad enough to cut it. Actually the most uncomfortable things today were all on the Crossover Symmetry. Have a hard time bringing hands together in front of me with straight elbows (Ts) with even 3lb resistance, snow angels had pathetic wings (like, hip height), and external rotation at 90 degrees abduction is awful (around 60 degrees even with no resistance). Feeling like it's going to be a while to get full ROM back in all directions... but happy with all the additions and strength improvements within the ROM that I do have. It's only been 5 weeks. It's already been 5 weeks! 

Stuff at CSC was good. Deadlift weight was light on everything except the thumbs, those poor guys are out of practice. Lunges were great. 5 sets were great. Assault bike was great, getting pretty close to the upper limit of aerobic but it feels excellent to push it a little. 

Also, Mike suggested cutting all my PM supplements (melatonin, GABA and ZMA - which all together STILL didn't improve sleep), and so far no change. Ughhhhhhh. I forget what it's like to sleep. 

Monday

AM
30:00 AirDyne @ Z1, off every 5:00 for 2 controlled deadhang to inverted + 20 single-unders w/heavy rope if available (seriously, only 20)
+
10:00 hamstring/hip/quad mobility work

PM
A1. Romanian deadlift, 3 x 4-6 loaded according to feel, can be aggressive if knee allows, 41X1; :60 rest
A2. Close-grip bench press, 5-5-5, 21X1; :60 rest
B. Goblet squats to bench just at parallel, 4 x 10 very light, 2111; :60-2:00 rest
C. DB weighted Peterson step-ups to box @ mid-shin, 3 x 15/side light w/controlled descent; :45 between sides
+
16:00 AirDyne @ Z1, off every 4:00 for :20-:30 hollow rock emphasizing flexed quads

@ Active

AM

complete 

PM

A1. 143, 153(4), 153(4)

A2. 129, 134, 134

B. 18 across 

C. 10/hand across 

+
complete


No issues at all with the single-unders.

Grip was the problem again with the RDLs - still not able to hook grip comfortably, and with the long tempo, I just couldn't hold on.

Bench felt good, getting used to the pause at the bottom.

Knee is still very, very tight at parallel.  Legs got pretty fatigued with the added weight.  This is sad.

Peterson step-ups went better than last week, but these are still so freaking hard.  I can tell that I need them, but that doesn't make them any easier.

Flexed quads on the hollow rock was a disaster.  I don't know if it's because my legs were so tired from all the other stuff, or just that it's harder to keep quads flexed during a hollow rock normally?  Either way, not very successful. 

Tough day.  

Wednesday - post-op day 7

AM

20:00 AirDyne easy, off every 5:00 for 5 strict toes-to-bar

PM

A. Shoulder press

74(5), 84(4), 94(3), 99(3), 104(1), 104(1)

+

for 24:00

1. 6 butterfly CTBs

2. 3 strict handstand push-ups

3. 0:30 FLR

4. 3 strict ring dips

Felt much more comfortable/confident on the bike this morning.  Had the seat only one notch higher than usual (6), and didn't hesitate at the top with every revolution like I did yesterday.  Still a very easy pace, maybe Z0.8 today.

Shoulder press is embarrassingly weak. 

Butterfly CTBs continue to feel excellent! Sets of 3 strict handstand push-ups are getting to be quite consistent. FLR and ring dips fine and easy. 

Post-op appointment with Tim went well! He's pleased with how well I'm walking and how much I've already started using it. Showed me the photos, the tear was in the middle of the meniscus and he had to get rid of a bit of healthy tissue to get at it, but it should be good as new now. Apparently I also had a plica band that he got rid of, just because he saw it. Articular cartilage all looks great, no fraying of the meniscus on either side, acl is textbook.

He told me to start testing it out as much as I want - lunges, air squats, even jumping and running. Nothing loaded yet, but can start pushing it as much as I feel like unless it gets super pissed off. He said to expect it to go up and down for a while, and to be dealing with swelling for a while, but as long as it's not painful he's not concerned. Follow up is 8/27.

I'm kind of nervous to actually do anything, especially since it is still inflamed so easily from walking, but he said that's totally normal and still wants me to start testing it ASAP anyway...

Sunday - post-op day 4

Crossover Symmetry activation
+
For 10:00
evens: 5 butterfly CTBs
odds: 0:30 FLR
+
For 10:00
evens: 3 strict HSPUs
odds: 0:30 hollow rock
+
For 10:00
evens: 3 strict ring dips 

odds: 0:30 ski erg

Ok, totally ready to get back into a normal training/eating/working routine. Still have quite a bit of fullness within the knee joint, but almost zero pain (except for the incisions). Still working on waking up my quad, but I think it's getting a little better each time I do the exercises. 

Reacquired post-surgical skill of the day: ascending and descending stairs using both legs, not one step at a time using Emily's "up to heaven with the good, down to hell with the bad" technique (which was actually super helpful! She makes a good PT). 

And, while the lazy, couch-dwelling portion of my recovery is (nearly) over, I have to give The Imitation Game an A+. Loved it. 

Wednesday

AM
For 45:00 @ Z1:
500m row
15 AirDyne calories
200m jog
15 light reverse hypers

PM
A. Clean-grip deadlift, 7 x 1 @ 215-225-235-245-255-265-275; not for time, but only rest long enough to change weights, refocus, and get in a solid lift - probably every :30 to start, then :45-:60 for the last couple
B. Flat-surface dips, accumulate 20 solid singles; rest as needed between reps
+
For time @ 80%
16 stone-to-shoulder
200m Farmer's walk, 70/hand
:60 L-sit on rings accumulation
+
3 sets not for time:
5-7 glute-ham raises, 20X1 - weight if possible
20 hollow rocks (forward & back = 1)

AM
complete with +50 on the RH

PM
A. complete
B. complete
+
9:00
+
complete; +20(7), +25(7), +30(5) on the glute-ham raises

UGH I hate the reverse hyper so much.  But, I have a feeling I'm on the "Your deadlift sucks!" plan, so I'd better make friends with it.  Adding a 4th movement really made the morning fly by, so that was a positive.

CGDL felt super heavy today - at 255, had to double-check the plates to be sure I was adding correctly.  275 was a little grindy...

Flat surface dips were nice and easy.  Had a couple people watch to be sure that depth was good.

Stones done in just over 2:00.  Took the FW outside; made it 100m unbroken, then 50/50 on the way back.  L-sit on the rings done in 6 x 0:10 with 0:20-0:30 rest.

I think my hamstrings are going to be very sore tomorrow from the glute-ham raises... eek.

Wednesday

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 7 x 1 @ 215-225-235-245-255-265-275; not for time, but only rest long enough to change weights, refocus, and get in a solid lift - probably every :30 to start, then :45-:60 for the last couple
+
For time @ 80%
15 heavy tire flips w/jump in & out
30 strict push-up DB burpees, 50/hand
:45 L-sit on rings accumulation
+
3 sets not for time:
15 reverse hypers
15 hip extensions
15 hollow rocks (forward & back = 1)

AM

complete

PM

A. complete

+

14:10

+

complete; +50 on the reverse hyper

CGDL felt really good today - 275 wasn't a struggle at all, and I'm doing a better job of pulling the bar into my shins on the way up.

Tire flips were no big deal, but the DB burpees kicked my ass again.  Broke them up into sets of 6, but just couldn't catch my breath.  L-sit on the rings was harder than on parallettes, broken into 0:08-0:10 increments.

Wednesday

@ Next Level

A. Clean-grip deadlift, 16 x 1 @ 255; begin a rep every :30

+

For time @ 80%

20 box jumps, tall (over 24)

35 strict push-up DB burpees, 35/hand

50 Russian kettlebell swings, 70

+
3 sets not for time:

15 reverse hypers

15 hip extensions
15 hollow rocks (forward & back = 1)

A. Complete 

+

13:55 with 30" box

+

Complete; subbed banded good mornings for the reverse hyper 

Rough day today - woke up sore and stiff, and didn't make optimal nutrition choices yesterday...

All CGDL felt like max effort lifts, but completed the 16. 

Couldn't find 80% today. Took the box jumps very slowly (3:00 to complete) to avoid major mishaps. DB push up burpees kicked my ass. Was moving slowly and took breaks every 5, but was breathing really heavily throughout. Intended to open with a bigger set of KB swings, but it felt like 200lbs when I picked it up; did 15/15/10/10. 

No reverse hyper here, so subbed in the banded good mornings (green band). 

Wednesday

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 15 x 1 @ 255; begin a rep every :30
+
For 20:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 5 hand-release push-ups w/brief pause @ lockout & w/hand off keeping elbows high
+
3 sets not for time:
15 banded good mornings
15 hip extensions
15 hollow rocks (forward & back = 1)

AM
complete
+
shoulder stuff

PM
complete; green band for the banded good mornings

PM2
60:00 walk with a friend; couldn't pass up the gorgeous weather!


AM z1 has been feeling better and better - rowing has significantly improved.in the past 2-3 months.  2:25/500m ish pace.

Shoulder feels 100% and both feel very strong after a few weeks of these exercises.  It feels strange to be aware of so many different muscles that I've never noticed (or used) before.  Looking forward to using my arms again!

CGDL felt good.  Tried to pull the bar into my shins on every rep, and it definitely made a difference.

The 20:00 was very controlled and easy.  Those were the most beautiful HR push ups anyone has ever seen.  Felt weirdly easy by using my new-found shoulder muscles...

Wednesday 9 July

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 12 x 1 @ 255; begin a rep every :30
+
For 20:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 10 no push-up burpees
+
3 sets not for time:
15 banded good mornings
15 hollow rocks (forward & back = 1)
:30 Sorensen hold

AM
complete

PM
complete

Happy with how 255 felt; not much of a difference from 245...

20:00 dragged on and on but both movements felt good today.

Used the green band for the banded good mornings.  Hollow rocks are really, really easy for me...

Wednesday 2 July

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 24 x 1 @ 245; begin a rep every :30
+
For 18:00:
Evens: 10 Russian kettlebell swings, 70
Odds: 10 no push-up burpees
+
3 sets not for time:
15 banded good mornings
15 hollow rocks (forward & back = 1)
15 hip extensions

AM
complete

PM
complete

AM session felt really good today - rowing feels better and better.  Z1 pace is now pretty consistently in the mid-2:20s/500m with a slightly higher stroke rate than before (19-20 versus a solid 17).

Was dreading the 18:00 KBS/burpee thing all day, but it wasn't too bad, just long.  It's so much easier when the movements are split into even/odd minutes.  Now that I've said that, I have a terrible feeling that next week is going to suck.

The 3 sets NFT at the end was the easiest iteration of this that I've had.  Tried moving to the green band for one set of the banded GMs but it was a big jump from the purple...

Friday 20 December

12:00 @ 85% of [20 AD calories + 10 GH raises + 10 box jumps, 24"]
4:00 rest
12:00 @ 85% of [20 AD calories + 20 abmat sit-ups + 20 back extensions]
4:00 rest
12:00 @ 85% of [20 AD calories + 50m Farmers walk with 70/hand + 0:30 hollow rock]

complete + complete + complete – got into the 4th round of AD for each piece.  These aerobic days are becoming more and more enjoyable.

Wednesday 11 December

45:00 shoulder mobility
+
15:00 AirDyne @ z1
+
10:00 @ 85% of [100m shuttle run + 10 goblet squats @ 53 + 7 box jumps, 24"]
5:00 rest
10:00 @ 85% of [20 AirDyne calories + 20 sit-ups + 20 back extensions]
5:00 rest
10:00 @ 85% of [50m Farmer Walk @ 70/hand + 0:30 hollow rock + 50m sled drag @ 135 (25m forward + 25m backward)]