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Real Kick@$$ Stuff, Guys!!!

[B]WU:[/B]
400m run
100+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Frog holds
10 Downward dog push ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
15 min AMRAP:
9 DLs @ 115#
12 Push Ups
15 24# Box Jumps

4 rounds+9 DLs+12 Push ups+10 Box Jumps

[I]5 Box Jumps less than last attempt on 14 Jan 15. Box jumps were the choke point on this one![/I]

[B]Evening WO:
[/B]1 midogwalk

Bench Press:
5 @ 90#
5 @ 115#
5 @ 140#

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12/15
Bike trainer 30:00 moderate pace. 5:00 cool down.

12/16
WU:
Shoulder rehab protocol
Row 10:00/ 1907 m
Workout:
(L) KB OH press 20, 25, 35 X12/ (R) 3# X2X20
Pull-downs 65, 75, 85 X12
Walking lunges BW, 20, 30 X20 yds
(L) DB bench press 30, 35, 40 X12/ (R) 3 X2X20
(L) DB rows 40, 45, 50 X12/ (R) Green band X2X20
PVC OH squats X15
Goblet squats 20, 40 X15
TGU (L) 25 X10/ (R) 3#X10

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Alden - Nice WODs! Hope the shoulder keeps getting better.

[B]WU:[/B]
1 mi dogwalk
10 Burpees (YAY! BURPEES!!)

[B]WOD:
[/B]Deadlift:
5 @ 140#
5 @ 175#
5 @ 210#

[I]I LOVE deload week!! :D

[/I]

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Thursday December 17th, 2015
Walked 2.1 miles, did a little fishing

Friday December 18th, 2015
A couple hours of trail work (this means cutting brush, moving rocks, moving logs, cutting branches, cutting trees, etc.)

Saturday December 19th, 2015
Travel and rest day

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Dec. 17, 2015

5Min Peddel on Dyno-Glide
Stretching/Mobility
WU:
Run 400M then 3 Rounds
10 push-ups
10 air-squats
20 sit-ups

WOD:
Strength
Four sets of:
(Incline for me)Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Pendlay Row 5-8 Reps
Rest 60-90 seconds

Conditioning
50 Burpees then
10 Rounds
20 Double Unders
10 Wall Balls
5 T2B / Sit-ups for me
Finished in 19:44

Taking a few days off, "listening to my shoulders" and head down to So. Cal for a the week. Maybe some running on the beach next week. Stay tuned…. PT:run:

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Good stuff JT!

Patrick - Nice WOD. Watch that shoulder & enjoy the trip!

[B]WU:
[/B]500m row
100+ SUs
10 Leg Swings on each leg in both directions.
10 Air Squats
10 Frog Holds
10 Push Ups
10 Chin Ups

[B]WOD:[/B]
20 Min AMRAP:
800m run
20 24" Box Jumps
10 Burpees (YAY! BURPEES!!)

1 round + 800m + 20 Box Jumps + 4 Burpees (YAY! BURPEES!!)

[I]Got a nasty shin splint on the 2nd run.[/I]

21-15-9:
Bar Facing Burpees (YAY! Burpees!!)
95# Hang Power Cleans

11:49

[I]When Burpees are the "rest". it isn't good. I was able to hang on to the bar for at least 7 Reps.

[/I]In the evening:
Shoulder Presses:
5 @ 55#
5 @ 70#
5 @ 85#

! mi Dog walk (in the cold!)

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@Bill - I am really pleased with the progress on the shoulder. I did not expect to be this far along at this point.

Took a rest day yesterday and was looking forward to today's workout but the back said, "not today." I think the Turkish get-ups got me. Based on my back, my physical therapist recommended against them and I'm sorry to say she was probably right. Or at least at this point in my recovery. Go figure; shoulder is fine but lower back is very stiff. I think I'll hold off on those for a while until I'm back doing more of a normal routine.

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Yesterday
A.Squats/Bench Press (3's for both)- kg
70/60, 90/70, 110/80, 120/85
B. 12:00 Eliptical 1.4 miles

I tried the squats without the Power Pants and even 70kg hurt like a *****:ranting2:, went and put them on and it felt fine. I feel like it is "cheating" but just need to get used to it for the foreseeable future or until that muscle "releases".

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12/19
WU:
3 mi dog walk
Shoulder rehab protocol
Row 10:00/ 1936m
Workout:
(L) KB OH press 20, 25, 35 X12/ (R) 3#X3X20
Pull-downs 65, 75, 85 X12
Walking lunges BW, +20, +30 X20 yds
(L) DB bench press 30, 35, 40 X12/ (R) 3# X3X20
(L) DB rows 40, 45, 50 X12/ (R) 5# X3X20
PVC OH squats X15
Goblet squats 20, 30 X15

12/20
WU:
1 mi dog walk
Shoulder rehab protocol
Shovel snow off the front walk
Workout:
Row 10:00 / 1898m
Bike trainer 30:00/ 3:00 cool down

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Clean/Press - lbs 135 140 145 150 155 160
Jerk -lbs 165 175 185 195 200 205
Row 1000 meters – 4:20

Ugly 205 jerk but felt good to get 200lbs overhead again.