Friday Shoulder Test Plus Ham Provocation

Had to lay down after b/c I was so tired/weak and kinda nauseous - even though this was NOT a hard work out. Anyway - coming off shoulder injury to GET SERIOUS b/c summer is here and the bitch snuck up on me. Started with shoulder test b/c I feel like if fatigued, chance of sloppiness or injury would be more.

Shoulder stretching and cranked some light (80lb) OHPs to warm up.

2 rounds:

• Hang Clean and Press x 5 x 135#
• Burpees x 10

Finished with a quick set of I think 6 OHPs with 90lb bar.

This sucked b/c second set of Clean-Presses was broken up -- couldn't even do straight through. Ick. I had in mind that I could do 3 rounds with like 7 C/Ps and 15 Burpees -- nope. Was hurting -- BUT not in the shoulder, so that's encouraging.

Core Circuit -- 3 rounds:

• FCT x 10 x 50# on bar (form was no good -- arms were not straight... prob too much wt)'
• Weighted side bends x 10/side x 45# (plate)
  
• V-ups x 15
  

Some curls and press downs, then some stretching and light core stuff. Should have rocked the elliptical for a while b/c it would have brought me down while continuing work. Needed to get off the weights. Laid down for 15 min instead b/c was starting to feel real woozy walking around.

Weigh in: 187

Thursday Morning At-Home Warm Up/Burpee Test

Attempted a variation on yesterday's CF Virtuosity workout -- added pull-ups to the rotation. The pull ups were a mistake. I should have just done 'em separate and rocked the two-exercise circuit b/c after 3 rounds, the pull-ups were SHOT (only coming one at a time and each one was a huge struggle).

Completed in 14 minutes 10, 9, 8, 7 of the following:

• Pull-ups
• Weighted sit-ups (40lb)
• Burpees

I got the first set of pull-ups unbroken which I was impressed with since it means I can still crank out 10 (even if the 10th was a big effort). That didn't last though -- 2nd round was like 4,2,2,1; 3rd was 3,2,2,1; and 4th was one at a time.

Burpees felt okay -- I was staying mindful of my shoulder, and it did not start to hurt (maintained fairly close hand position on push-ups).

This time would have been much better if not for my pull-up rustiness (and would have completed 10,9,8,7,6,5,4,3,2,1 if not for same). I cranked out the sit ups and burpees quickly and steadily on each set -- all my time was eaten on the pull-ups. For instance, the first set (where the pull ups were unbroken) was completed in 1 minute.

BAH!!!!! at least got heart pumping a little

Tuesday endurance conditioning

"warm up" - 2 rounds (not timed):

• Concept2 x 5 min
• Double Unders x 20

Quick rest

6 rounds for time:

• 200m run
• 10 jumping lunges

Core training if gas + time allow

Thursday: Back From Hiatus and Showin' It (The opposite of strength is weak? This was "weak day" then.)

First day back lifting since I don't know when in early March (injured my shoulder March 1 and only had a handful of gym days/workouts since). Today was very, VERY rough. Feeling physically run down, muscularly weak, cardiovascularly overexerted and gastronomically like I was gonna ham all over the place.

My heart rate was extremely quick to get way too high so I rested a lot, and I am a bit sick so I know I was kind of dehydrated - all in all, this was a poor showing. I couldn't even complete my warm up as RX'd and my first work station was murder and not enough weight moved.

1. Warm up:
2 rounds of:

• 6 pull ups - Failed on 2nd set (only 5)
• Suicide-style run (end of bball court and back; half court line and back; end again and back)
• 10 dips - Failed on 2nd set (only 7)
  

On first set of dips, I felt shoulder tweakin' a bit. I thought these would be safe since I tried a few on some railing the other day and they felt fine. But I was thinking about this a lot - maybe why I failed on 2nd set.

2. SQUAT

• 3 x 4 x 225

(not easy - it should have been 5x5 and easy)

3. CIRCUIT - Repeat 3x

• Barbell Rows x 6 x 135#
• Barbell Curls x 8 x 50#
• Barbell Upright Rows x 8 x 50#
• Rope Tricep Cable Press Downs x 8 x 110#
  

(the barbell rows were poor form - threw the whole body into those pulls in later sets)

4. FINISHERS

• DB Shrugs: 2 x 15 x 90#
• DB Swings: 2 x 10 x 70#
  

Weigh in: 187 FAT