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Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

Simple and Sinister Program
Two-handed kettlebell swings
100 kettlebell swings - 6:59 53#
10 Turkish get ups - 53#
All done in 13:00

Air-Dyne Load Indicator at 5.5
10 X (60s work + 60s rest)

Hip Mobility Stretches

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11/30 Friday-
5 Sets (Building)
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

Build to 105lb

WOD:
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80) 85lb for me
30 Double Unders
15 Pull Ups

4 +31

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Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Kettlebell Arm Bars x 3 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
3 rounds

Simple and Sinister Program
One-handed kettlebell swings
100 kettlebell swings - 10 reps on the minute alternating hands for 10 minutes. 100 total. 35# 6:33
10 Turkish get ups - 2 w/35#, 2 w/44#, 2 w/53#, 4 w/70#,
All done in 13:55

20 double unders
10 push ups
4:55

10 pronators each arm
1 strict ring muscle up
Deep Squat Hold
5 rounds

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Nice Work guys!!

[B]WU:[/B]
800 m run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg Swings on each leg in both directions
2 rounds of Cindy
10 Alternating 20" Leg step Ups
33 Burpees (Yay! Burpees!)

[B]WOD:[/B]
15 Min AMRAP:
7 45# Power Snatches
14 Scaled Ring Dips [I](To protect my shoulder.)[/I]

7 Rounds + 7 Snatches & 11 Ring dips

[I]This was a fast one, just keep moving. 45# was a good weight choice. It didn't bother my shoulder much. I could do the snatches straight through for most of the WOD![/I]

[B]Evening:[/B]
1.14 mi Dog Walk

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Bill- Happy to hear your shoulders feel better. I had issues with both my shoulders for nearly 1.5 years.... I had to slow down some and found
[url]https://crossoversymmetry.com/[/url] I think the Band work has really helped me out!!

12/03 Monday
WU:
Row 400M
AssaultBike 600M
then 5Min-
PVC Pass-thurs and OVH Squats to get shoulders loose.

Take 20 minutes to build to today’s 1-RM Snatch
If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.
75-100lb today... felt good!!

WOD:
Four sets for max reps/calories of:
Every 4 Minutes
60 seconds of Assault Bike or Rowing
30 seconds of Power Snatches (135/95)
Rest 2.5 minutes
AMRAP
hit 70Reps, 2 rounds on rowwer, 2 rounds on assault Bike

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Patrick, Thanks for the info! I've been doing PT for my shoulder over the last few months and progress is slow. I right shoulder has been weak for years and I'm trying to finally do something about it.

Nice work on the WODs!

[B]WU:[/B]
400m run
10 Single Leg Jumps on each leg
10 Penguin Clap Jumps
50+ SUs
DU Attempts
10 Leg Swings on each leg in both directions
10 Air Squats
10 Push ups
10 Alternating 20" Leg step Ups
10 Pull Ups
10 20" Box Jumps
33 Burpees (Yay! Burpees!)

[B]WOD:[/B]
Overhead Squat : 3-3-3-3-3 :
45 lbs (10), 65 lbs (3), 75 lbs (3), 95 lbs (3), 115 lbs (3), and 135 lbs (3)

[I]My shoulder felt good, even with the 135#![/I]

[B]Evening:[/B]
1.19 mi Dog Walk

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12/04/2018 Tuesday

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 4-5 Press / Push Press
Even Minutes: 3 OVH Squats
I was supposed to do Front/Back squats.

WOD:
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row/ Bike
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row / Bike
60 Double Unders, 30 Dumbbell Snatches (50/35)
row once and bike once
16:35- This was a good work-out. SU x2 and 30lb DB for Snatch's.

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12/05/2018 Wednesday

WU: 2 Rounds
Row 250M
10 Push-ups
10 DT

Push Jerk
Sets of 5-4-3-2-1
Worked correct form-
75-105lb

WOD:
AMRAP 7: (135/95)
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks
9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks
Continue to Climb By (3) Repetitions Until 7:00.
65 Rep's- did a steady pace on this one......:run:

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Agile 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
10 pronators each arm
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#

Simple and Sinister Program
Two-handed kettlebell swings
100 kettlebell swings - 9:17 62#
10 Turkish get ups - 62#
All done in 15:15

Air-Dyne Load Indicator at 6.0
10 X (60s work + 60s rest)
Felt hard.

1 ring strict muscle up
deep squat hold
5 rounds

I have tinkered with the idea of getting the crossover symmetry system. Maybe some day.

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Yesterday
Bouldered at Rock Mill with Jeff.


Today 12/9/18
Agile 8

7 Goblet Squat/7 Bulgarian Goat Bag Swings 35, 44, 53#
Strict Supinated Grip Pull ups x 6 reps 0, 10, 20#
Thoracic Bridges x 10 reps
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 rep 35#
10 Pronators each arm
3 rounds

Simple and Sinister Program
100 kettlebell swings - 53# 5:59
10 Turkish get ups - 70#
All done in 17:35

Air-Dyne Load Indicator at 6.0
10 X (60s work + 60s rest)
Felt hard.

Deep Squat Hold
Banded forearm stretch
Reverse wrist extensions
2 rounds