Wednesday

A. 1/side forward lunge + 2 squats, build to a heavy double of the complex
B1. Jumping switch lunge, 3 x 20 total; :10 rest
B2. Glute-ham sit-ups, 3 x 15; :10 rest
B3. Russian twists, 3 x 20; 2:00 rest
+
20:00 Assault Bike @ Z1

A. +130

B. complete 

+

complete 

Wednesday

A1. Safety bar alternating forward lunges, 3 x 6-8 total; :10 rest
A2. Jumping switch lunge, 3 x 16 total; 2:00 rest
B1. Glute-ham sit-ups, 3 x 12; :10 rest
B2. Russian twists, 3 x 20; 2:00 rest
+
10:00 Assault Bike @ Z2
200m 1-arm Farmer’s walk, 53
10:00 Assault Bike @ Z2

A1. +110, +120, +130(6)

A2. complete 

B. complete 

+

complete with 55lb
54-55 RPMs throughout, a little over 9 cal/minute


After the ab piece, my hair fell out of my ponytail and as I was fixing it, my shoulder partially dislocated. Then it did it again. And again. It's exactly the same as it was before, except it hurts 100X worse.

Emailed Drew a heads up, but I see him first thing tomorrow morning. Texted Tim, his response was "crap, thanks for letting me know" and he said to have Drew call him after tomorrow's appointment, and he'll review my MRI with the radiologist in the morning. Which is great, except that it wasn't dislocating when I had the MRI two weeks ago.

FUCK. MY. LIFE.