Sunday

A1. Weighted pull-up, 3 x 2-3; :60 rest
A2. CTB pull-ups, 3 x 5-10 unbroken; 2:00 rest
+
10:00 @ 80%:
15 row calories
9 burpees
3 strict dips
+
2 rounds not for time:
10 light kettlebell swings to feel it out
:30/side plank
200m jog

A1. +20, +30, +40(2) @166.5

A2. 9, 9, 9 (butterflied!)

+

4 rounds even with push-up burpees 

+

complete with 35lb kettlebell

Went up with Mark, Lea and Emily to watch Chelsea, Brandie and Duprie yesterday - super proud of my fit friends, and a little (ok, a lot) antsy to do a competition soon.  Ended up going 10 hours without icing or elevating my knee... which I'm feeling today. Not painful, just a lot more swollen today than it has been in a few days.  Lesson learned. 

Pull-ups felt AWESOME. Those are PRs for a triple and a double, pronated. Butterfly CTBs were on point today, really, really excited about this. A little nervous that I'm going to forget how to do these while I'm in CA on their shitty, slippery bars.

ROM on the erg was a lot better than the other day - almost back to normal, still shorting the return just a hair, but barely noticeable, and none of that sharp pain. Kept the pace moderate, around 800cal/h. My normal burpee style is pretty hard on my knees (they always get bruised), and my incisions are still tender and my knee cap feels like it's still deeply bruised from surgery, so I modified these to controlled push-up burpees. Felt good to breathe a bit. 

No issues at all with the kettlebell swings. I was very nervous for the jogging, but this ended up being totally fine. The impact felt weird with each step, but not painful. Shocked that I'm running 11 days post-op. Cool. 

AM weight @ home: 162.0

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). 

Friday 2 August

AM:
2 sets of 3 min amrap @ 90%:
5 perfect push ups
5 toes to bar
20 DU’s
(rest 3 min b/t each 3 min set)
+
2 sets of 3 min amrap @ 90%:
25 m bear crawl
25 m farmers walk – 45# DB/h
(rest 3 min b/t each 3 min set)
+
2 sets of 3 min amrap @ 90%:
row 100 m
5 PUSH UP burpees
(rest 3 min b/t each 3 min set)

2 + 16 DUs
3 + 2 push ups
+
3 rounds
3 rounds
+
3 rounds
3 rounds

PM:
60:00 soccer with Kellie, in which she was frustrated with my lack of ability.