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6/3 Chan's BD WOD
Lots of stuff with a 6-7-8-9 rep scheme


6/7 Sunday Birthday WOD
Beer Mile
12:24
[url]https://www.youtube.com/watch?v=Y0ddmbnUeEQ[/url]


6/10 WOD
10 russian KBS
30sec rest
8 Turkish getups (4/arm)
30sec rest
6 Barbell rollouts
2:00 rest
x3
+
500m row at 90% effort
rest 2-3min
x3
hold same times!


6/12 WOD
A1. Weighted pullup, 3-5 reps, rest 1:00
A2. Press, 22X1, 3-5 reps, rest 1:00, x5
+
For time:
20-15-10-5
Burpees
Toes-to-Bar


6/16 WOD
4rds at 80% effort:
10 thrusters, 45#
15 situps
rest 3:00
3rds at 85% effort:
10 thrusters, 95/65#
15 box jumps, step down
rest 3:00
2rds at 90%
10 thrusters, 135/95# (subbed 115#)
15 bar over burpees


6/18 WOD
A. Front squat, 30X1, 2-3 reps, 4 sets, rest 2-3min
B1. Double Kettlebell bent over row, 20X1, 5-10 reps, rest 1:00
B2. Ring Dips, 20X1, AMRAP-1, rest 1:00, x3
+
For QUALITY:
12-9-6-3-6-9-12
Pushups
Overhead squats – moderate weight (ascend/descend weight if you like)
Russian KBS


6/19 WOD
"#SantaBarbaraProblems"
For time:
400m run
25 CTB pullups
25 STO, 135/95#
25 Hang Power cleans, 135/95#
400m run
About 15 minutes @ 125#

Claw

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Friday June 19, 2015
Rest and medication
a few minutes of PT in the pool
what doesn't kill us makes us stronger right?

Here's what the x-rays looked like...

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Saturday June 20, 2015

30 minutes of PT in the pool.:yikes:

When submerged up to my neck my hip/back/butt are able to relax and unclench because they don't have to do anything except hang off my carcass.

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Sunday June 21, 2015

One hour of very easy stretching and movement.

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@JT - I can see why just a good physical therapist would not help.

6/19 Dirt bike riding for 4+ hours. :D

6/20
WU: Row 1km; shoulder rehab
Workout:
Deadlifts 65, 85, 105, 115 X15
KB press 25, 35, 35 X12
Lat pulldowns 50, 60, 70 X12
Knee pushups X12X3
DB rows (L) 52 X12X3/ (R) 45 X12X3

6/21
Road bike ride 19 miles; 1500+' of climbing
KB swings 35# X50

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6/20 workout
90 minutes of yoga at SB Yoga Center.
Very cool, basically the first time I have ever done a yoga class.


6/22 WOD
A. Split jerk of rack, build to a tough single in 10:00
165

+
AMRAP 14:00
5 Box Jumps, 30/24" step down
10 Walking Lunges
5 Strict Pullups
10 Single arm Dumbbell Thrusters (5/arm), 35/20#
5 Weighted Situps - feet anchored ok, DB held to chest, 35/20#
30 Double unders
30sec rest
3 rounds +.
Double unders still going poorly. Very interesting that my first effort was about 15 straight, then the funky arm thing started and I couldn't link more than 2 or 3 together.

Claw

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6/22
WU: Row 1 km
Workout: Did my normal workout like a WOD for time since I was pressed for time... Moved from one exercise to the next before starting next round.

Goblet squats 35, 45, 55 X15
KB press (L) 25, 35, 35 X10
Lat pull-downs 50, 60, 70 X10
Knee pushups X12X3
DB rows (L) 52 X12X3/ (R) 50 X12X3
12:00
Cash out: KB swings 35# X30X2

Shoulder feeling incrementally better each day so thought this was worth trying. Huge difference in the workout when done with no rest between exercises and sets. (Duh!) Being pressed for time and not wanting to miss a workout was a great motivator. :)

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nice to see that you are moving again JT....keep at it and you will be back good as new shortly......

survived the weekend.....one of the best races we have ever put on....and no one went to the hospital to boot.....

last nite at the gym...rowed 500ish meters, did some bench press and rows and some flyes and then called it

still today wiped out from said weekend.....gonna take some time to get over it.....:D

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6/23
Rowing intervals
1500 m warmup; Intervals 1:00 hard/ 2:00 recovery X6; 2:00 cool down
KB swings 35# X70
Cash out: shoulder rehab

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6/23 WOD
Skill Session: Rope Climbs OR Front Lever
+

4 rounds for time:
400m run*
10 burpees
15 Russian KBS, 2/1.5pd**
rest 3:00

*Hold same 400 split. Any deviation from 1st round by +/- 2sec= 1 penalty burpee.
** All 2 pood kettlebells taken so I went with the wrench (2.25 pood = 80#)

400 Splits: 1:54; 1:56; 1:52; 1:52.
Three extra burpees.

Claw