8/13 deadlift

A.deadlift
3 reps EMOM for 7 min @ 70%
B. single arm rows (dum bell)

3x 10-12 reps with 25-45 lbs 

C. 3x 15 reps of external rotator cuff pull with purple band 

+
For time:
500m row
25 knees to elbows
50 double unders
250m row
15 knees to elbows
25 double unders

A. 195 

B. 2@ 25, 3@45 (sets of 12) 

C. Done 

Wod-6:18 

Sub Weighted sit ups (14) for K2E 

8/12 back squats

A. Back squat
10-12x3; rest 3 min
B. band work for external rotator cuff 
+
AMRAP in 12 min

12 goblet squats (35)
24 double unders 
+
3 sets 15 unbroken ghd sit ups
(Not for time, seperate)

A. 140,145,150 

B. done 

Wod: 12 rounds 

GHD done! 

8/11 bike ride

8/8 back squats

A. Back Squat 
3, 2, 1, 3, 2, 1; rest 3 min

B. external rotator cuff 

C. Wod:

20,16,12,8,4 pistols 

50,40,30,20,10 double unders 

A. 155,165,180,165,180,185

These felt good. But I put my hands down then it got heavy on some reps. 

B. dr. Rodgers told me to do some stuff with bands and weights to strengthen my rotator cuff. I did some stuff with a band today. I need to come up with a little program so I can be more consistent 

C. 4:59 

8/6 front squats/deadlifts

Front Squat:
5, 5, 3, 3, 1,1; rest 3 min
Deadlift:
5, 5, 3, 3, 1, 1; rest 3 min
+
21-15-9
Back Squat (from rack) #115
GHD sit-ups 

A. 125,135,145,150,165,180 (fail) 

I thought I started at 135 and half way thru realized I was 10 lbs off. So I jumped at the end and obvi, it was too heavy. 

B. 225,235,245,255,265,275

These felt good. At the end I actually put a 10 on one side and a 15 on the other. Apparently my weights are all messed up today. 

C. 10:40 

This seiously sucked. I feel like I could have done this wod in half the time if it was any other weightlifting movement. I guess it's good to work on dumb front squats 

Today was my first day back after my MRI results. I'm gonna really try to rest my shoulder for a good 3-4 weeks and only do movements that don't involve shoulder. Its gonna suck, but I have to keep the whole picture in mind and I don't want to injure it more than it already is. 

8/5

AM swim 

8x50s (1:25) 

2x- 

2x150 free (2:30) 

1x100 IM (1:50)

2x100 free (1:40)

50 no free (2:00)

75,50,25 sprint (2:00) 

A. Speed Back Squats @ 58%
3 reps x16; rest 45 sec (1:15 btw 4/5, 8/9,12/13)
B. Squat Clean Clusters 3x
3. 3. 3; rest 20 sec / 3 Min
C. Jumping Switch Lunges
12 alt jumps x3; rest 2 min

A. 8@105, 8@110

B. 115,120,125

C. 14,26

8/2

AM swim 

25,50,75 x 4 (1:10 interval) 

37.5 x 6 (:20 rest interval) 

Wod: 20 min AMRAP 

30 snatches (95#) 

400 m run 

50 KB swings (35#) 

60 sit ups 

70 double unders 

800 m run 

1+14

8/1 snatch

A. Power Snatch

2 reps EMOM for 10 min

@77% 

B. 10 Unbroken Hang Power Snatches @ #75 x4

Rest 2 min.

C. 5 rounds:

20 sec. KB Swings #53

20 sec Airdyne

Rest 2 min

A. @95 lbs. 

dropped everyone. Went a bit heavier than 77% but I felt like I need to because my snatch weight is all messed up 

B. yep! This seemed pretty easy. 

C. 11/8,12/8,12/..,11/9,11/9 (KB/airdyne) 

I suck at air dyne, KB felt good.