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Old 03-04-2009, 02:20 PM   #8
Mark Williams
Member Mark Williams is offline
 
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Join Date: Jul 2006
Location: Chester  Cheshire
Posts: 172
Re: One man and his ACL

Tried a version of WOD 090223, scaled for feebleness and injury - no push press yet, so just did strict standing shoulder press with 2x50lb dumbbells. Mucho Oucho.

Diet
7.30am - 4oz turkey breast, 2tbsp honey, 12 almonds
11am - 1oz turkey breast, 1 plum, 3 almonds
12.45pm - 150g tuna, 1tsp olive oil, 6 olives, 9 grapes, 1 tangerine, 1 plum
4pm - 1oz turkey breast, 1 plum, 3 almonds
9.15pm - 3oz pork, 1oz turkey breast, 18 grapes, 8 cherry tomatos, 1 plum

Training
20 mins bike, lvl 8, 90-110 rpm

090223(ish)
For time:
Row 500 meters
2x50 pound dbell Standing Shoulder Press, 21 reps
Row 500 meters
2x50 pound dbell Standing Shoulder Press, 18 reps
Row 500 meters
2x50 pound dbell Standing Shoulder Press, 15 reps
Row 500 meters
2x50 pound dbell Standing Shoulder Press, 12 reps

20 mins bike, lvl 7, 80-100rpm

Notes
Forgot to press start on the stopwatch cos I'm daft but rows were: 1.54, 2.02, 2.05 and 2.11 respectively. Presses were ok for the first set, splitting it 10/6/5 with a deep breath as break, after that each set was basically split into 3 more or less equal sub-sets with a few breaths as break. Definitely put it less than 14 mins total but not sure exactly.

Knee a bit stiff and swollen after this one, hitting the ice now!
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