I've been a little remiss in keeping up with my blog...I'll have to work on that, so far this week...

30, 20, 10- FOR TIME

KB SWINGS- 16kg
KB FLOOR PRESS- 16kg
KB GOBLET SQUATS- 16kg
FEET TO SKY

040609- 17.02 I did the first 30 floor presses with the 16kg because I was going to do this unscaled...but it took so long the first 30, and my shoulder started to hurt a bit so I gave in and dropped to 12kg for the remaining 30 floor presses. 12kg however was very easy, for as slow as 16kg went.

I did everything else as prescribed the rest of the way through. I actually really like this workout and once I can whip out the floor press with the 16s, the time on this will drop.

NEXT

7 DEADLIFTS 95#
7 SQUAT CLEANS 95#
7 PUSH PRESS (OR OVERHEAD ANYHOW) 95#
400m RUN

3 ROUNDS FOR TIME

040709- 21.57 I actually kind liked this one. If I drop a few pounds, get better at my running and better at the push press, I should be able to drop time. My deadlifts can get much faster. The cleans can get faster...it would be cooler if we could do them as power cleans if we are able, my time would go up then too. The hardest for me yesterday though was the overhead.

ON TO....

RENEGADE ROWS- 7x10 FOR WEIGHT

040809- 12kg (KB) full on/20# (DB) 6-10 on knees (and all rest on knees with DB)/20#/30#/30#/20#/20#

OK I may not like these, but I really didn't like them today. I felt them in an odd place which is the back of my shoulder. I was only doing shallow range of motion after discussing pushups with Melissa yesterday. I have only done about 8 negatives on the pushup front since I went out with the injury. I am going to start trying to add them in, but I think they'll come back slower than anything else. The 2 things that hurt the shoulder the most were/are bench press and push ups and the push ups definitely are the worst. Considering everything I think this went OK, even though I had to go to knee pushups...back to the starting block for full on pushups.