Friday, March 31, 2017

A Fragile Shoulder 11

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.

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"

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"


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.

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"


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


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
Deadlifts 3-3-3-AMRAP@140-150-160-170kg(7)
4x6 Bulgarian Split Squats@80kg
Tabata 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"

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

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)
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

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.


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


Saturday, March 11, 2017

ROM WOD 48

WOD:
True to Form Exercises

ROM WOD-"Mental Focus Strong"

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


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


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 Assault 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.

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 :(