30 alternating renegade rows, 25/hand
150 double-unders
30 no push-up DB burpees, 25/hand (no jump @ top, just stand up w/DBs @ sides
+
5 sets:
21 unbroken wall balls, 20 to 9
200m run @ 90% aerobic
2:00 rest (run to 1st pole and back, then time the rest period accurately)
+
800m sled drag, add 5-10 from last week, alternate forward & backward as desired but stay moving throughout
9:36
+
4 sets complete unbroken; last set broken 13/8
+
complete with 105 on the sled
Rough day today. The first thing was much harder than I thought it would be, and left shoulder (which has been bugging me all week) started hurting (on the push ups) instead of just being annoying. DUs were shit today, biggest set was probably around 25, with lots and lots of small sets.
First two sets of wallballs were fine, then started to struggle with the last 2-3 reps on sets 3 and 4. Shoulder felt pretty terrible during these, but not so terrible I couldn't complete it. Wasn't planning to drop on the last set, it just sort of happened.
Quite annoyed at my shoulder, because I've really been enjoying the programming lately and don't want to modify or completely change everything. I guess the good news is that it feels exactly the same as the right one did in the winter, because that one is back to 100%, and I think I caught it earlier than last time. Doing all my mobility exercises I learned from Airrosti and icing it (like before), and will email that PT guy today...
