CATCH UP

MARCH 3rd

BENCH PRESS 5x5 FOR WEIGHT

105, 115, 125x3, 120x1, 95

Not too bad considering this is just about as likely to make the shoulder hurt as much as pushups and burpees. I haven't done bench since before February unless you count the right only KB Press I did a few weeks ago. If my shoulder hadn't made that nice crunchy sound and started moving around in the join on #2 of the 125's I think I definitely could have done the next 2 at 125... a good place for me since my previous high was 130 for 2.

MARCH 5th

FILTHY STATIONS (exercises from the FILTHY 50, done stations style)

1 MINUTE PER STATION, NO REST BETWEEN STATIONS, 2 MINUTES REST BETWEEN ROUNDS. 2 ROUNDS FOR TOTAL REPS.

BOX JUMPS (20")
JUMPING PULLUPS
KB SWINGS (12kg)
WALKING LUNGES
KNEES 2 ELBOWS
PUSH PRESS (35#)
BACK EXTENSIONS
WALL BALL (16#)
BURPEES
DOUBLE UNDERS

(MY MODS- 16" STEPUPS, BL-BAND LEFT*RED BAND RIGHT, SITUPS FOR K2E, 15# DB RIGHT ONLY PP, 8# RIGHT ONLY WALL BALL, STAR JUMPS FOR BURPEES AND ATTEMPTS FOR DUs)

I had a ton of modifications today....typically my mods for Filthy 50 are 16" box jumps, bands of some sort on pullups, sit-ups for k2e)

TOTAL REPS 340

It'll be a while before I will again attempt a 20" box jump after the pain of my last fail, but I am working on the others and hope to get them better soon.

I really am trying not to over work the shoulder because I really need it to heal!!! I also had a new mysterious swelling of my left knee with a little pain so I did step ups instead.

MARCH 6th

TGU 5x1 FOR WEIGHT

I did DEADLIFTS 5x3

245, 260, 270x1, 270x3, 255

The deadlifts actually felt a little heavy this night, but I was still able to get a 3 rep PR with the 270. My previous 3 rep max was 265. Unlike some people I know, I am willing to accept small increases and be happy most of the time.

MARCH 7th

HELEN

400m RUN (2 LAPS)
21 KB SWINGS (16kg)
12 PULLUPS

FOR TIME

My time was 14.48, my best time yet. I did scale the KB to 12kg, but I don't think the additional 4kg would've had much affect on time, just my shoulder. I used blue bands with a hop.

MARCH 9th

THE BEAR

7 "REPS" PER ROUND, 5 ROUNDS.

1 "REP" IS THE SEQUENCE BELOW. THE WEIGHT CAN ONLY TOUCH THE GROUND LONG ENOUGH FOR A TAP AND GO TO START THE SEQUENCE AT THE CLEAN. YOU CANNOT SET THE BAR DOWN EVEN LONG ENOUGH TO RE-GRIP.

CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
PUSH PRESS

FOR TOTAL WEIGHT.

Tonight 245# total (last time 405# total)

I went light tonight for the sake of the stupid shoulder. Coming down behind my head after the push press can always be a bit tricky for my left shoulder even when it's not injured. So I definitely could not do heavy weight tonight. It was difficult, but I let it go.

MARCH 10th- WENT TO THE AVALANCHE GAME
MARCH 11th- LONG SUPER BUSY WORK DAY- DINNER WITH LISA V

MARCH 12th- (THURS ARE NORMALLY MY DAY OFF)

BARBELL HELL (BARBELLS TABATA STYLE)

8 SETS PER EXERCISE IN 20 SECONDS WORK/10 SECONDS REST INTERVALS (4 MINUTES PER EXERCISE) 1 MIN 10 SEC- BETWEEN EXERCISES.

FOR TOTAL REPS PER EXERCISE AND WEIGHT.

PUSH JERK 65#
CLEANS 65#
SDLHPS 65#
FLOOR PRESS 45#
DEADLIFTS 135#

MY WEIGHTS ARE NOTED ABOVE.

I kept my weight for the cleans and SDLHPS the same as last time...last time I did right only DB push jerks, 65# for half the floor press/ 45# for the second, and 135# for the deadlifts.

My reps per exercise were less on a few of these, but I eased up on reps when my shoulder started to feel it.