Saturday

A)
Snatch-grip deadlift
2-2-1-1-1 build to a tough single, 31X1; 2:00 rest

173(2), 193(2), 213, 233, 243

B)
Shoulder press
build to a moderate/tough single (not a max!), 31X1

75 - really no struggle at all,  but 85 didn't move

C)
AMRAP in 10:00
1 mile Assault Bike
30m DB walking lunge, tough
max distance in remaining time med ball bear hug carry, 75

210m with 40/hand for the lunges

D)
3 sets not for time
:30 Sorensen hold
:30 front leaning rest on rings

Complete

Monday

AM

10:00 AirDyne @ Z1

PM

A) Safety bar squat

take you time and build to a true max - get spotters!

B) Pendlay row

build to a heavy but perfect set of 10, 2111

C) 3 rounds for time

.6 mile Assault Bike
:60 Sorensen hold

A. 268 (+5)

B. 93, last couple were tough but still perfect

C. 9:00, biked @ 61-64 RPMs; only first Sorenson hold unbroken

Monday

AM

35:00 AirDyne @ Z1

PM

A) Safety bar squat

3-3-3 building so only last triple is tough - maxing out next week..., 20X1; 3:00 rest

B) Unsupported 1-arm DB row

4 x 5-6/side, 20X0; :60 bewteen sides

C) 3 rounds @ high effort

21 Assault Bike calories
18 alternating pistols
15 glute-ham sit-ups

D) 3 rounds

:30 Sorensen hold
:15 rest
:30 front leaning rest on ground
:15 rest

A. 203, 223, 243

B. 50, 55, 60, 65(6) - right is stronger than left...?

C. 11:58

D. complete

Monday

A) Safety bar squat

5-5-5, 20X1; 3:00 rest

B) Unsupported 1-arm DB row

4 x 6-8 20X0; :60 bewteen sides

C) 10:00 steady - same idea as last week, focus is on quality movement/positions over reps

30 double-unders
10 glute-ham sit-ups
10 alternating pistols

D) 3 sets not for time

:30 Sorensen hold
:30 front leaning rest on ground

A. 203, 223, 233(4) - not confident on the last rep without a spot

B. 45, 50(6), 50(6), 50(6) - strangely more challenging on the left side

C. complete

D. complete

+

3 sets:

5 banded pull-ups, green band

5 dip progressions

+

5 strict pull-up singles, with s-l-o-w eccentric 

Monday

AM @ MobilityFit

44:00 Assault bike

+

passive ROM, emphasis on internal rotation

+

trigger point work with a ball

+

isometric lower trap holds

PM

A. Safety bar squat, 5-5-5+ @ 185-200-210; 3:00 rest
B. L-arm KB/DB shrug, 3 x 6-8, 20X2; :90 rest
C1. Glute-ham raises, 3 x 10 unweighted; :10 rest
C2. Hip extensions, 3 x 15 unweighted; :10 rest
C3. Sorensen hold, 3 x :30; 2:00 rest
+
3 sets:
:45 Assault Bike @ highest possible effort that's sustainable within & across all 3 sets, reign it in a bit from last week
5:15 Assault Bike spin

A. 6 @ 210

B. 35, 53, 70(6)

C. complete 

+

complete, 74 RPMs across


Squats felt fucking heavy. This annoys me.

Shrugs were weird. 

GHD stuff was fine; Sorensen holds got tough, but no issues.

Felt pukey and lightheaded after the 3rd bike sprint, but didn't drop off at all, so mission accomplished.

Shoulder feels pretty terrible again. I noticed it a little bit yesterday, but I tried to ignore it.  Slept like shit last night and woke up every hour when I rolled over, and sure, enough, this morning the effect of the cortisone was almost completely worn off. It's not quite as bad as it was before the cortisone, but I'm getting the broken glass feeling in the anterior capsule with any external rotation, and the muscles are still completely seized up (teres minor is the worst, but it's pretty much everything), which is just uncomfortable but not painful. Drew thought maybe the microtrauma of dry needling was a factor, so we skipped it today, but it really feels like it needs it. Skyped with Mike today and he suggested that the muscles are having to work overtime to stabilize an unstable joint, which makes sense. It definitely feels like they're guarding the shoulder.

On the plus side, internal rotation is really coming along. I may be able to fasten a normal bra behind my back at some point soon. 

Drew, Mike and Stephen all suggested that I text Tim. FML. I just don't know what he'd say that he didn't say last week. Mike said that the cortisone is also diagnostic information for him, though, and he needs to know that it's not working as intended. I'll hold off until I see how much worse it gets over the next few days...

Monday

AM @ MobilityFit
30:00 Assault bike
+
dry needling of death
+
3 sets:
isometric subscap hold, 10 x 0:30
earthquake bar

PM

A. Safety bar squat, 5-5-5 (no extra reps) @ 145-155-165; 3:00 rest
B1. Glute-ham raises, 3 x 5 weighted; :10 rest
B2. Hip extensions, 3 x 10 weighted; :10 rest
B3. Sorensen hold, 3 x :30; 2:00 rest
+
3 sets:
:40 Assault Bike @ highest possible effort that's sustainable within & across all 3 sets... goal is very little, if any, drop-off
4:50 Assault Bike spin

A. complete, fast and easy 

B. +25, +30, +30

+

complete


Deload week on the squats is silly. Super easy.

Low back continues to get blown up on this combo. +30 is probably a 5RM glute-ham raise... 

Dropped off a lot on the 3rd set - held 76-78 RPMs on the first two, fell to 70 in the last 0:10 of the 3rd one. Sorry... 

Shoulder is being a complete dick. I'm in a ridiculous amount of pain (like, 8/10, takes your breath away with any sudden movement), and Drew told me today that there's really nothing he can do for me, and he doesn't see a scenario in which I don't need additional surgery. MRI on Thursday, appointment with Tim on Monday. I'm kind of hoping for surgery as soon as possible, because it's seriously terrible. Other than the first couple of days post-op, this is by far the most pain I've had, and it's getting worse day by day. Drew also said that rehab the second time around is going to be very different, like in the sling for the full 4 weeks. Balls.

Monday

AM @ MobilityFit

15:00 Assault bike

+

dry needling of death

+

4 sets:

earthquake bar

5 x 0:30 isometric internal rotation hold, hand pressing into anterior hip and elbow as forward as possible

internal rotation with purple Crossover symmetry band

walking backwards with green Crossover symmetry band in isometric internal rotation position from above

PM

A. Safety bar squat, 5-3-1+ @ 180-205-225; 3:00 rest
B1. Glute-ham raises, 3 x 6 weighted; :10 rest
B2. Hip extensions, 3 x 9 weighted; :10 rest
B3. Death march, 3 x 12 steps heavier than last week; 2:00 rest
+
3 sets:
:35 Assault Bike @ highest possible effort that's sustainable within & across all 3 sets... goal is very little, if any, drop-off
4:25 Assault Bike spin

A. complete, 6 @ 225

B1/B2/B3. +10, +20, +20, subbed 0:30 Sorenson hold for the death march

+

complete, 79-80 RPMs, still faded just a little on the last one (77 in the last 0:05)

Squats felt super heavy today - it was a long weekend, and I'm feeling it.

Low back got lit up on B, shocker. 

Shoulder behaved slightly better on the plane last night - no swelling like Friday - but woke up with it extremely uncomfortable today. Literally everything had seized up, and it was the worst dry needling session, by far. Drew hit every single muscle, anterior and posterior, and every single spot he hit was awful. I think he felt bad because of how terrible it was. 

Got the debrief on his conversation with Tim last week. I had a complex labral tear from the 3:00 to 8:00 position, and he used two anchors, one at 5:00 and one at 7:00, to re-attach. Tim didn't see anything in the anterior capsule, ligament or otherwise, when he was in there. They came up with a plan to hammer internal rotation strength over the next 2 weeks and see if that makes a difference, while cutting pretty much everything else, and if there's not significant improvement at the 12 week mark, Tim will order an MRI. 

Drew thinks that the apprehension/relocation test that Tim did in the office 2 weeks ago was the straw that broke the camel's back, and because of the increased pain since then, it's likely that something's torn. It's completely unknown at this point if it's a new problem, one that was missed in the scope, or a failure of the repair. Drew was adamant that it really wasn't Tim's fault though - it was a test that he has to do as a surgical follow-up, with a "1 in 900 chance of causing damage." I should go to Vegas.

Drew advised cutting the deadlifts and Farmer's walks, at least for the next 2 weeks, just to remove as many variables as possible... 

Wednesday

AM

@ MobilityFit

10:00 Assault bike 

+

3 sets:

Kettlebell screwdrivers, 10/side with 15lb

Beginning of TGU, 5/side unweighted 

External rotations with elbow on knee, 10/side unweighted 

Plank, 0:60

Trap 3, 10/side unweighted 

PVC pull-aparts, 10 with #1
Z press, 10 with PVC pipe
+
3 sets:
Crossover symmetry, rows (red), As (purple), Ts thumbs up (purple), Ts palms up (green), half snow angels (green), 10 each
Quarter external rotations, 5/side with 2.5lbs
Earthquake bar, 0:60 hold with 2x 25/side, red bands on both
Earthquake bar bench press, 25/side with red bands
Z press, 10 with training bar
Close-grip bench press, 10 with women's bar
Plank on Indo board, 0:60
Front/back, left/right, clockwise and counterclockwise from plank on Indo board, 10 each
Tricep extensions, 10 with 20/hand
Floor press, 10 with 25/hand
Plank step ups onto 25lb plate, 3/side
Perfect push-ups, 5
Lateral plank steps, 5/side
3-way bicep curls, 10/hand

PM
A. Clean-grip deadlift, 5-4-3-3-3 light/moderate, 3131; :90 rest
B. Safety bar alternating reverse lunges, 3 x 10-12 total; 2:00 rest
+
5 sets:
12 hip extensions right into :20 Sorensen hold
:30 rest
:30 sit-ups w/feet anchored
:30 rest
+
10:00 Assault Bike @ 90% aerobic

A. 123(5), 133(4), 143(3) x 3

B. +100, +110, +120(6)

+

complete 

+

complete, 103 calories

Shoulder felt better today than the last 2 days, but still not as good as it felt last week. Drew thinks it was just the accumulated volume of rehab exercises I've been doing that pissed it off. Apparently, he had me doing 2-3x more than his average client, who already does 2-3x more than the typical shoulder patient, so it was just too much. (Although, I did NOTHING that I wasn't told to do, and in fact I felt like I was slacking since I didn't even run through everything as much as I was supposed to...). You're going to roll your eyes when you read this, but I'm disappointed that my shoulder just can't handle the aggressive, fast-paced rehab. My brain knows that it's only been 6 weeks, and it was a pretty major thing to recover from, but I'm still bummed that this is the second time that I've gotten into a groove of feeling good and adding in new things then we have a week setback. I'm not very patient, so it's hard to accept that it's just going to take time, and there's really nothing I can do to speed it along. Drew told me not to do any shoulder stuff on my own until my next appointment at MobilityFit (Monday), to make sure everything just calms the hell down. We cut a few things that were okay last week but bothered me today, pretty much all the loaded external rotation and overhead work (and for some reason, the serratus punches were uncomfortable today). Blah. I know stepping back for a week doesn't make a difference at all in the grand scheme of things, but it's still frustrating. I'm not depressed about it, just annoyed.

Felt kinda out of it this afternoon at CSC, not sure what my deal was. 

Deadlifts felt shockingly heavy. Not really "heavy," but heavier than 143 should feel. I'll blame it on the tempo.

Lunges felt great until they didn't. Stopped the last set early just to be safe... I don't THINK I would have failed the next rep, but didn't want to chance it. 

5 sets were good. 21 sit-ups across. 

Assault bike also was good. Wanted to hit 100 calories, and did it while staying aerobic. 55 RPMs steady for 8:30, bumped up to 60 RPMs for the last 0:90. 

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. 

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. 

Saturday

AM
35:00 AirDyne @ Z1, off every 5:00 for :30 front leaning rest on rings

PM
A. Snatch pull clusters, 4 x 1.1 @ 105% 1RM snatch; :15 between pulls, 2:30 rest
B1. Single leg Romanian deadlift, 3 x 4-5/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 3 x 3-4, 30X1; :60 rest
C. Sorensen hold, 3 x :45; 1:45 rest
D. Star side plank, 3 x :20/side; :40 between sides
+
5 sets:
:18 AirDyne @ max effort
3:12 rest

AM

complete

PM

A. complete @ 143

B1. 104, 114, 124(4)

B2. 134, 144, 154(2)

C. complete 

D. complete 

+

complete 

Super chill day in the gym today. 

Played around with externally rotating the rings a bit on the FLR. 

Snatch pulls felt fine, the first one of each cluster was super easy, but had to concentrate a little more for the second. 

Everything else was fine. Knee still doesn't like the Sorenson holds. Last two sets of AD sprints got kind of gross. 

Saturday

AM
30:00 AirDyne @ Z1, off every 5:00 for :30 front leaning rest on rings

PM
A. Snatch pull clusters, 3 x 1.1.1 @ 1RM snatch; :10 between pulls, 2:30 rest
B1. Single leg Romanian deadlift, 3 x 4-6/leg, 41X1; :60 between legs, :60 rest
B2. Close-grip bench press, 3 x 4-5, 30X1; :60 rest
C. Sorensen hold, 3 x :40; 1:20 rest
D. Star side plank, 3 x 15/side; :45 between sides
+
5 sets:
:15 AirDyne @ max effort
2:45 rest

AM

complete 

PM

A. complete @ 135

B1. 83, 94, 104

B2. 114, 124, 134 

C. complete 

D. complete 

+

complete 

Errrrr... This was the dullest training day in history. I totally understand the need for all these pieces, but I had to add in a few muscle-ups so there was at least one fun thing. 

Snatch pulls were fine. 

Single leg Romanian deadlifts were okay, keeping balance was the hardest part. 

Misloaded the bar for cg bench press and didn't realize it until I was stripping the bar (thought I was 10lbs heavier across). Dammit. 

Knee was being an asshole on the Sorenson holds... basically the whole inside half of my knee was a sharp ache (is that a thing?). I don't think the Sorenson holds hurt last week, so I don't know if all the hamstring stuff this week is catching up? I know the MCL is attached to the meniscus, but I don't remember where the hamstring tendons are exactly (it's been a long time since anatomy). This is new, and not cool. And I don't think this is something covered in a normal scope... so this makes me very nervous. 

Star planks were easy. 

Airdyne sprints felt great, but I'm not looking forward to these increasing in length... 

Edited to add: Google tells me the hamstrings do attach to the meniscus... specifically, the semimembranosus attaches to the posterior horn of the medial meniscus (which is where mine is torn/damaged). This makes more sense now... as long as this is all one problem which will be addressed in the scope, I'm not worried...

Saturday

AM
30:00 AirDyne @ Z1, off every 5:00 for :30 front leaning rest on ground

PM
A. Deadlift, build to max for the day
B. Close-grip bench press, 3 x 5-8, 30X1; 2:30 rest
+
5 sets:
:10 AirDyne @ max effort
2:20 rest
+
3 rounds not for time:
:30/side plank
:30 Sorensen hold

AM

complete

PM

A. 295, 310F, 305F

B. 115(8), 125(6), 125(6)

+

complete 

+

complete 

Deadlifts were shockingly heavy - 295 felt very slow. Barely broke 310 and 305 off the ground.  Stephen tried to talk me off the ledge afterward, asking whether I'd rather do 5 unbroken muscle-ups or deadlift 340 - and the clear answer is the muscle-ups.  Logically, I understand that some things need to be sacrificed to make improvements in others, and I'm so, so happy with the gymnastics and aerobic improvements over the last year.  It's just hard to not even come close to matching something I did 2+ years ago. I've always felt confident knowing how strong I was, until now - I agree that I don't need to get stronger, but I don't really want to get weaker... 

Everything else was fine.  Nice casual afternoon in the gym :)

Sunday

A. Good morning, build to a tough but perfect triple, 32X1
B. DB external rotation, 1 x AMRAP up to 8/side @ 10% of tested CGBP, 30X0
C. Powell raise, 1 x AMRAP up to 8/side @ 10% of tested CGBP, 30X0
D. Trap 3, 1 x AMRAP up to 8 @ 10% of tested CGBP, 30X0
E. Side plank, 1 x max hold/side up to :90
F. Sorensen hold, 1 x max hold up to 2:00
+
Not for time:
1200m moderate sled drag outdoors

A. 125

B. 8/8 @ 15

C. 8/8 @ 15

D. 8 @ 15/hand with questionable height 

E. 0:90/0:90

F. 1:28

+

complete with 70 on the sled 

EVERYTHING HURTS. I am so freaking sore... 

Have very limited experience with good mornings, so I'm not sure if 125 was lame orrrrr.... The tempo got tricky on the 3rd, so I called it there.  

No issues with the external rotation or the Powell raise, but I couldn't even do one trap 3 to an acceptable height with 15/hand. I don't know if I had the incline bench to the wrong level (first notch on the black one)? I know I've gotten much stronger with the scap stuff over the past year, so there's something fishy going on. 

0:90 side plank was an absolute max on both sides, barely made it and was pretty shaky for the last 0:20. Limiter on the right was wrist discomfort and shoulder stability on the left. 

Sorensen hold was tough - I think I've only done this once right when I started. Low back got super tight and hamstrings started cramping. I know for sure that this score is embarrassing...    

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 25 June

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

PM
A. Clean-grip deadlift, 20 x 1 @ 245; begin a rep every :30
+
Every :60 for 12:00:
7 Russian kettlebell swings @ 70 + 7 no push-up burpees
+
3 sets not for time:
24 banded good mornings
16 glute-ham sit-ups
:30 Sorensen hold

AM
complete

PM
complete

This was the best Wednesday I've had in several weeks.  Deadlifts felt really strong.  KBS/burpee thing was tiring but didn't kick my ass as much as it usually does.  Really nice to have a low-humidity day for a change!

Monday 30 April

low carb experiment


sleep: asleep by 10pm; up at 7am with an alarm

work: 430pm:
A1: clean-grip deadlift, 5x3 (41X1): 103, 123, 143, 153, 163
A2: AMRAP ring pushups (2121): 5, 5, 5, 4, 4 (first time doing these!)
+
3x 0:60 Sorensen hold, 0:60 rest, 0:60 plank, 0:60 rest - all completed unbroken, which I was not expecting!

eat: 
12pm: roasted chicken with tomato and half avocado
330pm: 2 hardboiled eggs
6pm: salad with tomato and half avocado; pork chop with steamed broccoli

10 December 2011

Work: Sorenson hold: 1:11 (PR)