WOD:
3x10 Band Internal Rotation
3x5 Side Lying DB Iso External Rotation Holds-10 sec each@7.5kg
Shoulder Rehab Protocol B-
3x10 ES Plank w/1 arm Rollout
10 ES Band Circles
10 ES Side Plank w/ Rotation then Row
10 ES Renegade Cobras
10 Ring Pikes
4x10 Bench Supported Rows@2-20kg-15 Bench Supported W's @2-2kg
4x10 Barbell Curls@40kg
4x12 Skull Crushers-12 Serratus Push@40kg
10x 30 sec Assault Bike
rest 2 min.
Friday, March 31, 2017
Thursday, March 30, 2017
A Fragile Shoulder 10/ROM WOD 54
WOD:
3x10 Band Internal Rotation
3x5 Side Lying DB Iso External Rotation Holds-10 sec each@7.5kg
2x10 Each Direction Codman Exercise@12kg
Shoulder Rehab Protocol A-
3x30 sec Hand Lateral Walking w/MB 30 sec rest
30 sec Mt. Climber on Rings sec rest
30 sec Band Alphabet 30 sec off other side 30 sec off
30 sec SL RDL W/ Diagonal Lift@15lbs MB 30 sec off other side 30 sec off
30 sec Bear Crawl
10 min. EMOM- 5 Deadlifts@125kg
3x15 Bulgarian Split Squats@45kg
2 min AMRAP-Std Calf Raises@45kg-107 reps
Every 30 sec OTM 4 KB Jumps@24kg
10x 10M Backwards Sled Run@50kg rest 30 sec
ROM WOD-"Dont Back Down"
3x10 Band Internal Rotation
3x5 Side Lying DB Iso External Rotation Holds-10 sec each@7.5kg
2x10 Each Direction Codman Exercise@12kg
Shoulder Rehab Protocol A-
3x30 sec Hand Lateral Walking w/MB 30 sec rest
30 sec Mt. Climber on Rings sec rest
30 sec Band Alphabet 30 sec off other side 30 sec off
30 sec SL RDL W/ Diagonal Lift@15lbs MB 30 sec off other side 30 sec off
30 sec Bear Crawl
10 min. EMOM- 5 Deadlifts@125kg
3x15 Bulgarian Split Squats@45kg
2 min AMRAP-Std Calf Raises@45kg-107 reps
Every 30 sec OTM 4 KB Jumps@24kg
10x 10M Backwards Sled Run@50kg rest 30 sec
ROM WOD-"Dont Back Down"
Tuesday, March 28, 2017
A Fragile Shoulder 9/ROM WOD 53
WOD:
5x10 Rotator (Int and Ext Rotation)
40 Min EMOM:
1-15 Cal Row
2-10 Band Chest Press (Only thing I'm supposed to do for chest at the moment)
3-10 DB Skull Crushers@2-15kg
4-20 Hollow Rocks
5-15 Cal Row
6-10 Ring Rows (Horizontal)
7-10 DB Bicep Curls@2-15kg
8-30 sec Side Plank hold es
ROM WOD-"Split Up"
5x10 Rotator (Int and Ext Rotation)
40 Min EMOM:
1-15 Cal Row
2-10 Band Chest Press (Only thing I'm supposed to do for chest at the moment)
3-10 DB Skull Crushers@2-15kg
4-20 Hollow Rocks
5-15 Cal Row
6-10 Ring Rows (Horizontal)
7-10 DB Bicep Curls@2-15kg
8-30 sec Side Plank hold es
ROM WOD-"Split Up"
Monday, March 27, 2017
A Fragile Shoulder 8 (J2.0 Start)
WOD:
4x5 Box Jumps@30-30 + 25 kg plate-30+2-25kg Plate-30+2-25kg Plates
10 min EMOM- 5 Back Squats@100kg
3x15 Deadlifts@100kg
4x10 Wtd. GHD Sit-Ups@20lbs
3x15 Wtd. Back Ext.
4x5 Box Jumps@30-30 + 25 kg plate-30+2-25kg Plate-30+2-25kg Plates
10 min EMOM- 5 Back Squats@100kg
3x15 Deadlifts@100kg
4x10 Wtd. GHD Sit-Ups@20lbs
3x15 Wtd. Back Ext.
Saturday, March 25, 2017
A Fragile Shoulder 7/ROM WOD 52
WOD:
5x10 Rotator (Int and Ext Rotation)
5x10 Band Rows
5x10 Band Chest Presses
5x10 DB Bicep Curls@12.5kg
5x10 DB Skull Crushers@12.5kg
ROM WOD-"5 Pigeons"
5x10 Rotator (Int and Ext Rotation)
5x10 Band Rows
5x10 Band Chest Presses
5x10 DB Bicep Curls@12.5kg
5x10 DB Skull Crushers@12.5kg
ROM WOD-"5 Pigeons"
Friday, March 24, 2017
A Fragile Shoulder 6
WOD:
10 rds For Time:
9 Cal Row
35 Double Unders
11:58
21-15-9
Cal Row
30 Inch Box Jumps
5:37
10 rds For Time:
9 Cal Row
35 Double Unders
11:58
21-15-9
Cal Row
30 Inch Box Jumps
5:37
Thursday, March 23, 2017
A Fragile Shoulder 5/ROM WOD 51
WOD:
3x10 Rotator (Int and Ext Rotation)
3x10 Band Rows
3x10 Band Chest Presses
3x10 DB Bicep Curls@12.5kg
3x10 DB Skull Crushers@12.5kg
Tabata Sled@60kg
ROM WOD-" Extremity"
3x10 Rotator (Int and Ext Rotation)
3x10 Band Rows
3x10 Band Chest Presses
3x10 DB Bicep Curls@12.5kg
3x10 DB Skull Crushers@12.5kg
Deadlifts 3-3-3-AMRAP@140-150-160-170kg(7)
4x6 Bulgarian Split Squats@80kgTabata Sled@60kg
ROM WOD-" Extremity"
Tuesday, March 21, 2017
A Fragile Shoulder 4/ROM WOD 50
WOD:
3x12 GHD Sit-Ups
3x12 Back Ext
5x4 min. AMRAP
80 Double Unders
40 Cal Row
rest 4 min. in between sets
141, 161, 170, 179, 173
ROM WOD- "Strong Foundation"
3x12 GHD Sit-Ups
3x12 Back Ext
5x4 min. AMRAP
80 Double Unders
40 Cal Row
rest 4 min. in between sets
141, 161, 170, 179, 173
ROM WOD- "Strong Foundation"
Monday, March 20, 2017
A Fragile Shoulder 3
WOD:
3x10 Rotator (Int and Ext Rotation)
3x10 Band Rows
3x10 Band Chest Presses
3x10 DB Bicep Curls@12.5kg
3x10 DB Skull Crushers@12.5kg
3-3-3-3-Max Reps Back Squats@120-125-130-135-140kg(5)
3 Rds N4T:
60m Sled (Straps on Hips)@60-72.5-85kg
10 DB Curls@2-12.5kg
10 Serratus Press@2-12.5kg
10 Supine DB Tri Ext@2-12.5kg
3x10 Rotator (Int and Ext Rotation)
3x10 Band Rows
3x10 Band Chest Presses
3x10 DB Bicep Curls@12.5kg
3x10 DB Skull Crushers@12.5kg
3-3-3-3-Max Reps Back Squats@120-125-130-135-140kg(5)
3 Rds N4T:
60m Sled (Straps on Hips)@60-72.5-85kg
10 DB Curls@2-12.5kg
10 Serratus Press@2-12.5kg
10 Supine DB Tri Ext@2-12.5kg
Saturday, March 18, 2017
A Fragile Shoulder 2
WOD:
3x10 Rotator (Int and Ext Rotation)
3x10 Band Rows
310 Band Chest Presses
3x12 RDL@84kg-10 KB Jumps@16kg-7 sec Wall Squat Iso Hold
Occlusion (Wrapped Shoulders) Band Curls 3x10 (30 sec rest)
Occlusion (Wrapped Shoulders) Band Tri Ext 3x10 (30 sec rest)
3x10 Rotator (Int and Ext Rotation)
3x10 Band Rows
310 Band Chest Presses
3x12 RDL@84kg-10 KB Jumps@16kg-7 sec Wall Squat Iso Hold
Occlusion (Wrapped Shoulders) Band Curls 3x10 (30 sec rest)
Occlusion (Wrapped Shoulders) Band Tri Ext 3x10 (30 sec rest)
Occlusion (Wrapped Knees) Air Squats 30 sec on 30 sec rest
Friday, March 17, 2017
Thursday, March 16, 2017
A Fragile Shoulder 1
WOD:
3x10 Rotator Cuff (Int and Ext Rotation)
3x10 Band Rows
3x10 Band Chest Presses
3x10 Serratus Presses@7.5kg
3x10 DB Curls@2-7.5kg
3x10 Supine Tri Ext@2-7.5kg
4x5 Back Squats@110-120-125-130-135kg
Tabata Row-920m
3x10 Rotator Cuff (Int and Ext Rotation)
3x10 Band Rows
3x10 Band Chest Presses
3x10 Serratus Presses@7.5kg
3x10 DB Curls@2-7.5kg
3x10 Supine Tri Ext@2-7.5kg
4x5 Back Squats@110-120-125-130-135kg
Tabata Row-920m
Tuesday, March 14, 2017
30 min. EMOM
WOD:
1-20m Farmer's Walk@2-32kg
2-10 Strict Ring Dips (my physio says I can't do these, only knew when I met today with her)
3-20 Pull Aparts
4-10 Bench Supported Rows
5-20m Sled
6-10 DB Scaption@2-5kg
Supposedly shouldnt do anything with shoulder abduction and nothing to overload shoulder for 4 weeks.
1-20m Farmer's Walk@2-32kg
2-10 Strict Ring Dips (my physio says I can't do these, only knew when I met today with her)
3-20 Pull Aparts
4-10 Bench Supported Rows
5-20m Sled
6-10 DB Scaption@2-5kg
Supposedly shouldnt do anything with shoulder abduction and nothing to overload shoulder for 4 weeks.
Monday, March 13, 2017
Squat Clean
WOD:
Apparently my physio says I can't do these ...I did before she told me.
Squat Cleans 5x3@90kg-90kg-90kg-90kg-100kg
12 min. AMRAP:
10 Deadlifts@100kg
30 Double Unders
30 Cal Row
3 rds, 45 reps
Apparently my physio says I can't do these ...I did before she told me.
Squat Cleans 5x3@90kg-90kg-90kg-90kg-100kg
12 min. AMRAP:
10 Deadlifts@100kg
30 Double Unders
30 Cal Row
3 rds, 45 reps
Saturday, March 11, 2017
Friday, March 10, 2017
True To Form
WOD:
Tried out some exercises from True to Form book, then:
5 Rds NFT
10m Monster Walk-20 Pull Aparts
2 Rds NFT:
15 Band Chest Press
15 Band Flyes
15 Band Curls
15 Glute Bridge Variation
15 SL RDL
Tried out some exercises from True to Form book, then:
5 Rds NFT
10m Monster Walk-20 Pull Aparts
2 Rds NFT:
15 Band Chest Press
15 Band Flyes
15 Band Curls
15 Glute Bridge Variation
15 SL RDL
Wednesday, March 8, 2017
Back Squats
WOD:
5x5 Back Squat@100kg-110kg-120kg-125kg-130kg
10 Min. AMRAP:
100 Wallballs@20lbs
Max Sled Drag @70kg
70m
For Time:
40-30-20
Cal Row
Assault Bike
11:34
5x5 Back Squat@100kg-110kg-120kg-125kg-130kg
10 Min. AMRAP:
100 Wallballs@20lbs
Max Sled Drag @70kg
70m
For Time:
40-30-20
Cal Row
Assault Bike
11:34
Tuesday, March 7, 2017
Clean Complex:Row-Bike-GHD/ROM WOD 47
WOD:
Work up to Reasonable Load-2 Power Cleans-3 Front Squats-100kg (failed the first attempt on fs)
15 min. AMRAP:
12 Cal Row
12 Cal Xebex Bike
12 GHD Sit-Ups
5 rds, 12 cals
ROM WOD-"Never too Late"
Work up to Reasonable Load-2 Power Cleans-3 Front Squats-100kg (failed the first attempt on fs)
15 min. AMRAP:
12 Cal Row
12 Cal Xebex Bike
12 GHD Sit-Ups
5 rds, 12 cals
ROM WOD-"Never too Late"
Monday, March 6, 2017
17.2
WOD:
12 min. AMRAP
50 Ft. Front Rack Lunges@2-22.5kg
16 Toes to Bars
8 DB Cleans@2-22.5kg
50 Ft. Front Rack Lunges@2-22.5kg
16 Toes to Bars
8 DB Cleans@2-22.5kg
50 Ft. Front Rack Lunges@2-22.5kg
16 Bar Muscle-Ups
8 DB Cleans@2-22.5kg
50 Ft. Front Rack Lunges@2-22.5kg
16 Bar Muscle-Ups
8 DB Cleans@2-22.5kg
50 Ft. Front Rack Lunges@2-22.5kg
16 Toes to Bars
8 DB Cleans@2-22.5kg.......
108 reps, put in wrong on cf games site.
12 min. AMRAP
50 Ft. Front Rack Lunges@2-22.5kg
16 Toes to Bars
8 DB Cleans@2-22.5kg
50 Ft. Front Rack Lunges@2-22.5kg
16 Toes to Bars
8 DB Cleans@2-22.5kg
50 Ft. Front Rack Lunges@2-22.5kg
16 Bar Muscle-Ups
8 DB Cleans@2-22.5kg
50 Ft. Front Rack Lunges@2-22.5kg
16 Bar Muscle-Ups
8 DB Cleans@2-22.5kg
50 Ft. Front Rack Lunges@2-22.5kg
16 Toes to Bars
8 DB Cleans@2-22.5kg.......
108 reps, put in wrong on cf games site.
Wednesday, March 1, 2017
Old School Backyard WOD (SLAP Confirmed)
WOD:
E2MOM:
5 KB Rows@2-16kg
5 KB Russian Swings@2-16kg
5 KB Cleans@2-16kg
5 KB Front Squats@2-16kg
3x10 EL Reverse Lunges@2-16kg
Day before I did MRI...got the results on 7/3 , turns out that I have a slap injury in the shoulder :(
E2MOM:
5 KB Rows@2-16kg
5 KB Russian Swings@2-16kg
5 KB Cleans@2-16kg
5 KB Front Squats@2-16kg
3x10 EL Reverse Lunges@2-16kg
Day before I did MRI...got the results on 7/3 , turns out that I have a slap injury in the shoulder :(
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