This post contains content that may offend. Rated PG (possibly PG14).
Whilst my left arm is feeling better, I’m nowhere near 100%. More like 45%. Or less. Dammit.
SUN JULY 10, 2016 | DEADLIFTS & BURPEES
I coached the 9:30 session and worked out before CFK.
10, 9, 8…3, 2, 1 deadlifts (185) and barbell facing burpees
I needed to get my heart rate up, to sweat, and to clear my mind. This did the trick. I completed all rounds in unbroken reps in a time of 8:16.
MON JULY 11, 2016 | BRAH
Bench Press (5X5 @ 75% of 1RM)
I attempted to bench press 95# and only my right arm worked. As there weren’t clips on the bar, the plates on the left began to fall off the bar. Weird. I completed the 5 sets at a measly 65# and the experience was almost surreal. My right arm is certainly stronger than my left. My left shoulder kept rising off of the bench, no matter how hard I tried to keep my shoulder planted on the bench. Again, weird.
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
I knew I wasn’t going to get a PR today. I constantly reminded myself to slow down and take it easy, and that’s what I did. I rowed 1K in just under 4 minutes, completed thrusters in sets of 15, 10, 10, 10, & 5 reps and pull-ups in sets of 5, 5, 5, 5, 4, 3, & 3.
Time = 8:42
I was quite proud of myself for not going fast!
TUE JULY 12, 2016 | C&J
Clean and Jerk (5X3 @ 75% of 1RM)
No jerk for me. I completed 5 sets of 3 reps of full squat cleans, working up to 120#. I felt like shit.
20-min AMRAP
5 parallette pushups
10 toes through rings
15 med ball cleans (20)
This was tough. I did favor my right shoulder for parallette pushups but nonetheless completed as prescribed, and all rounds unbroken.
For whatever reason I broke the 7th round into reps of 7 & 3 reps. I completed the remaining rounds in unbroken reps.
Med ball cleans got more and more challenging to complete as time progressed, and I began completing singles as time progressed.
I had to really push through to complete last med ball cleans.
Score = 12 rounds; 60 pushups, 120 toes through rings, 180 med ball cleans.
The conversation occurred between B., his wife A., and me.
Me: B, you’re getting better at your beer selfies. The secret is to never look directly at the camera.
B: I’m taking notes.
A: Are you talking about his beer selfie? I took that picture.
Me: You took the picture? Then it’s not a selfie. That’s like you giving B. a hand job and him saying that he masturbated.
We sure do have fun!
I rested Wednesday. And it was good.
THU JULY 14, 2016 | INVERSE
I ran with the endurance athletes this morning. Hill repeats! I took Luke for a walk in this miserable heat and then scurried to the box. I was already tired.
Metcon (4 Rounds for reps)
Inverse Tabata shoulder press @ 75% of 1RM
Inverse Tabata front squat @ 75% of 1RM
Inverse Tabata deadlift @ 75% of 1RM
Inverse Tabata strict pull-up
The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals.
Rest 2 minutes between exercises.
Score = total number of reps.
This was tough.
I was supposed to have pressed 105, front squatted 175, and deadlifted 305. This didn’t happen.
Luke was on the platform directly behind me and I was constantly aware of his presence.
I attempted to press 95# and I couldn’t get my brain to lift the bar off of my shoulders. It just wasn’t going to happen. I settled on 65# and completed 4 reps all but the last round when I completed 5.
The strangest thing happened when I attempted to front squat 175#. I placed the bar on my shoulders, I felt pain in my left deltoid, and I couldn’t make myself even begin to squat. I dropped the 25s and lowered the weight to 115# and completed 3 reps all but the last round when I completed 4.
I took me the entire 2:20 to remove the bar from the rack, more it around and to the other side of Luke, and place the weight on the bar. The first interval had already begun before I even got the last plate on the bar. And then I couldn’t lift 305# off of the floor. I dropped the 25s and lowered the weight to 255#. Deadlifts felt incredibly heavy even at the weight. I completed 3 reps for the remaining rounds.
It was nice to finish with a skill that I could actually complete. Yay! Three reps a round.
Total = 109
Not Rx, and I’m fine with that.
I get a steroid epidural Monday, and I cannot wait.
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