Saturday

A. Safety bar good morning, 15-12-9, 20X0; 2:00 rest
+
Not for time:
800m sled drag, add load from last week
+
15:00 Assault Bike easy

A. +50, +70, +80

+

complete with 95, from waist 

+

complete 

WHY IS THAT SLED SO HEAVY. 

Saturday

A. Safety bar good morning, 15-15-15, 20X0; 2:00 rest
+
Not for time:
800m light sled drag, add load from last week
+
10:00 Assault Bike easy

A. +30, +50, +50

+

complete with 90 on the sled, from waist

+

complete 


Damn, that sled felt heavy.

Saturday

AM

20:00 AirDyne

PM

A. Safety bar good morning, build to a heavy double
+
Not for time:
1200m light sled drag, same as last week
+
10:00 Assault Bike easy

A. +130, but felt shallow 

+

complete with 80 on the sled from waist 

+

complete


Legs are toast. 

Saturday

AM

20:00 AirDyne @ Z1

PM

A. Safety bar good morning, build to a heavy triple
B. 1-arm Farmer's walk, 3 x 40-60m/side moderate w/perfect posture/scap engagement; start w/R and match load/distance w/L; :30 between sides
+
Not for time:
800m light sled drag, 10 less than last week
+
10:00 Assault Bike easy

A. +130, but felt shallow 

B. 40, 45, 50 

+

complete with 80 on the sled, from waist 

+

complete 

Saturday

A. Safety bar good morning, 4 x 4-5, 31X1; 2:30 rest
B. 1-arm Farmer's walk, 3 x 60-80m/side light w/perfect posture/scap engagement; start w/R and match load/distance w/L; :30 between sides
+
Not for time:
400m light sled drag, add 10 from last week
+
10:00 Assault Bike easy

A. +90, +100, +110(4), +110(4)

B. 30 across, 3x down the rig and back (80m)

+

complete with 90, from waist (not light)

+

20:00 complete 

Good mornings are getting heavy...

Weight on the Farmer's walk was fine on my shoulder, fine on keeping perfect posture, but grip started to get blown up (on both sides). 

Sled felt SO HEAVY. Jeez.

Included in warm-up:

2 sets, 10 each:

kettlebell screwdrivers

external rotations, elbow on knee, unweighted 
standing snow angels

Saturday

Made up yesterday's squats:

A. Safety squat, 12 x 2 @ 50 on bar + chains, 10X1; begin a set every :60
+
A. Safety bar good morning, 4 x 5-8, 31X1; 2:30 rest
B. 1-arm Farmer's walk, 2 x 80-100m/side light w/perfect posture/scap engagement; start w/R and match load/distance w/L; :30 between sides
+
Not for time:
400m light sled drag, add 10 from last week
+
10:00 Assault Bike easy

A. complete

+

A. +70, +80, +90(5), +90(5)

B. 30, 40

+

complete with 80 on the sled, from waist

+

complete

Yikes. Shoulder is very sore. It feels like I've been kicked right in the joint, super deep and achy. It's distracting. I'm holding out hope that I've just been asking a lot of it this week, and that if I take it easy today and tomorrow, it will make a dramatic improvement. Fingers crossed.

Wanted to make up at least the squats from yesterday. Fast and easy. 

Depth felt a little shallow on the heavier good mornings.

Farmer's walk was fine. Really concentrated on perfect scaps. 

Sled felt way lighter than last week - because I took yesterday off?

Saturday

2 sets:

Crossover Symmetry rows (red), As (purple), Ts thumbs-up (purple), 10 each

Kettlebell rotations, 10/side with 15lb

Beginning of TGU, just to elbow support, 5/side unweighted

Push-ups, 7 perfect

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

Tricep kick backs, 10 with 20/hand

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

Single-arm bent-over trap 3, 10/side with 0.25lb

3-way bicep curls, 10 with 10/hand

Z press, 10 with training bar

Strict pull-ups, 10 with toes on box throughout (only one set)

+

A. Safety bar good morning, 3 x 7-10, 31X1; 2:30 rest
B. 1-arm Farmer's walk, 2 x 40-50m light/moderate & perfect posture/scap engagement; start w/R and match load/distance w/L; :30 between sets
+
Not for time:
400m light sled drag
+
10:00 Assault Bike easy

A. +50, +70(8), +70(8)

B. 25, 40

+

complete with 70 on the sled, from waist (not exactly light)

+

complete

Another good day. 

Not sure how much heavier I can go on the good mornings with good form...

Single-arm Farmer's walk was fine, no issues at all. 

Am I getting that much weaker? A 70lb sled should not have felt that heavy. Not terrible, but definitely more moderate than light. 

Wednesday

AM @ MobilityFit
10:00 Assault bike

+

4 sets:
Z press, 10 with 5kg bar

Earthquake bar, 2:00 hold with long red bands and 15s, double orange bands and 20s

Earthquake bar, 0:60 halfway hold with long red bands and 15s

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

PVC bar overhead pull-apart to snatch-grip hold, 10 x 0:10 with #1

Bench press with pull-apart PVC pipe, 10

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

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

Plank with hands on indo board, 0:60

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

Strict pull-ups, 10 with toes on box throughout (still no lockout)
Banded tricep pull-down, 20 with looped red band

Crossover Symmetry rows, red, x 10
Crossover Symmetry Ts, green, x 10
Crossover Symmetry As, purple, x 10

Ring rows, scaps engaged throughout, x 10

Lateral plank steps, 2 sets with ladder then 2 sets just straight across, 5 steps/side 

Tricep kick backs, 10 with 15/hand

Dumbbell floor press, 15 with 20/hand
Serratus punches, 10/side with 20lb
Plank steps up and over 25lb plate, 3/side

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

5 push-ups from knees, slow and controlled
3-way bicep curls, 10 with 10/hand

Plank walk with feet on sliders, 25m forward + 25m backward


PM @ CSC

A. Safety bar good morning, 3 x 10-12, 31X1; 2:30 rest
B. Safety bar alternating reverse lunges, 2 x 16-20 total; 2:00 rest
+
5 sets:
:30 Sorensen hold
:30 rest
:30 hollow hold
:30 rest
+
10:00 Assault Bike @ 90% aerobic

A. bar only, +20, +40

B. +50, +70

+

complete 

+

87 calories, 52-54 RPM

Everything from my neck to my knees is super sore. I love it. 

I was at MobilityFit for almost 4 hours today. Just sayin'. Notable things: planks on the indo board are murder on my wrists, but shoulder is good. Back to toes assisting on the pull-ups... Drew caught a couple unassisted that weren't completely perfect, but I think that's largely due to the volume of these 3 days in a row this week. And... on the lateral plank ladder, my OTHER shoulder was being weird - it was clicking with every step. Completely different from the slipping out of place like the right shoulder, but slightly concerning nonetheless. I just have this sinking fear that I'm going to blow out the other shoulder in like October. Drew didn't seem concerned, he said that lefty is probably just still picking up the slack from the bad one, but he had me modify these anyway. Both shoulders have been unhappy in the past, and I have insanely shitty luck, so I'm sure you understand my concern. Doing all the exercises on both sides religiously just to be safe. I'm going to have the strongest scapulae in all the land. 

Afternoon training was great. No idea where to start on either of the safety bar pieces, but I think I ended up with appropriate loading on both, with the last couple of reps being tough. Super happy to be doing things like normal again.