First week after testing max’s last week though I didn’t test DL.

Programming will be CrossFitFootball for the next few weeks with Olympic Lift skill work session and maybe some gymnastics at home.

Today started off with Burgener WU and then doing snatch work. Started off with 75lbs then worked down to 55lbs working the snatch from the knee and then lower. Roughly 10 sets of 3. Finished off with a set of 2 and a set of 1@95lbs from the knee/mid thigh. Modified lifting from boxes using those step thingies at the gym.

I think I would like to prioritize Oly shoes, a bar, and some bumpers from tax return and a cheap camera to take footage that can be critiqued. I’ve said it before but I think I will finally buy some Oly books and videos this week as the first step.

Finished off with BS WU with 95, 135, and 185 by 5 reps. I miscalculated 5rm by using 80% not 90 but last set of 5 was barely made so I’m glad I used 245 only.

BP was supposed to be 3x%@90% of 5rm. Screwed that up too. I never tested DB BP but used 55s as work sets warming up with 15 and 10lb per DB jumps. Seemed good enough.

Roughly 5 min metcon of:
5 pullups and 5 dips, 10 standing jumps
Then 3 of PU and dips, 10 SJ
Then 2 of PU and dips, 10 SJ.

GB wod Ring series:

3 sets of: 3 MU, XR L-sit, 3 press to shoulder stand, roll backward to BL, FL
5×15 seconds Inverted Hang
5×15 seconds German Hang
5×15 seconds XR Support Hold

Did this at home, so it was short straps, long straps would have been heinous. 5m rest periods.

MU were assisted from seated L. L-sit became support hold though I tried a tuck support in 1st round. Would fall after that support hold, 1st press came down to fast and sorta tweaked lower back. Did the rest in tuck/straddle 1 at a time, could not connect. Then jumped to support and rolled back into BL though 3rd round roll fell. 1st 2 rounds were from InvertHang and on 3rd I went from basket, much easier and better.

Used 15s rest for invert hang, 30s for german hangs with tip toe support and anywhere from 30-90 for support, seemed to top out around 12s.

Positive note, German Hangs and BL did not aggravate shoulder at all. However, felt it come on a little bit in bridge wall walks.

Actually felt lower back and core in straddle HeS. Straddled wall press HS were of little use so did a wall HS into free HS and kicked up to some HS and CW.

Did one 30s L-sit, was not horizontal. 3x10s of straddle-L.

Planks and hollow/arch at end with shoulder wall ext. Did a lot of the shoulder prehab and theraband before ring series.

Missed last thursday on account to falling asleep in what was supposed to be a powernap. Friday was purging myself, Monday recovering from weekend exhaustion of being busy and out in the sun (did not party hard and actually dozed off awhile during karaoke).

GB Embedded strength day

Did a lot of shoulder and elbow warmup prior and pvc rolling with 30lbs.

Hanging in a body row position is not good. I could tuck front lever but no idea about Adv Tuck FL.

BL, german hang does not seem to be good.

support, HS and assisted dip seem fine as well as pseudo planche push up and HS pushup. Hand bridge pushing up still triggers something.

Instead of BL I used block maltese as this supports the shoulder nicely.

Instead of FL, I did bent arm body lever. F’n rough for 15s. 1m would be nice one day.

Starting to implent GTG squat therapy with close squat stance of hip distance, feet forward as I think my hips have way too much external rotation vs knee internal rotation. Seems to help for a short amount of time.

So, 15s holds of: (used wrong tempo as well)

straddle block maltese-slightly high with 4 bulgarian pullups
ring support turned out and 5 box HeSPU
body lever with 5 windmills on each side. oops, supposed to be wiper.

did bridge walks and skipped basic strength holds and planks and L/straddle-L work till home with bridging. another oops.

managed the workout despite being dehydrated and not eating a lot (cheese sticks and strawberries).

Complete four rounds:
60’ backwards sled/tire sprints – did 200′ with 148lbs
40’ Squat Jumps – shoulda used weighted backpack, oh well
5 Depth Jumps 3 1/2 feet or so

10:25ish. Straight through no rest periods as I wanted to see if I could do it. Last 40′ of each sled pull was slightly slower than prior 160′.

Skipped HS workout though I could probably do it. Managed to get up into a floor bridge from the floor but noticed there is still stress on the right clavicle. It needs more time.

HSPU are fine unless I arch through the shoulder/chest (like pushing to a bridge from the floor). As well, need to let right shoulder loosen up from pull. Both shoulders are starting to feel better than they have been as I’ve only been doing shoulder mobility typically with bands instead besides stretches and shrugs and cuban presses.

May go DL tomorrow pending shoulder.

GB WOD

3×14 Weighted Killers (jump switch lunge) with 2 DB of 41-43lbs
3×5 Natural GHR  (done with swiss ball and stall bars)
3×60 seconds Archups

Finish with 60 seconds total aggregate work of a straddle L variation.

Did a basic WU, lots of mobility working on my right hip. It’s getting better but I need to cut out the hard landings on it, as well as any landings on my shoulders. I am now cutting out virtually most upper body workouts and my shoulders are feeling good. Still dealing with right shoulder pull as it still has put a little strain on my skull.

Jump switch lunges were tough but I didn’t have any more weight to load my DB up with.  7 reps per side were doable but got slow as they went on.

I did not do this WOD correctly as I did it in round format with 3m rest vs straight through.

the 60s of arch-ups was a killer. Definitely the hardest thing. Walking was a hobbly thing afterwards. “Killers” were just the beginning and one of my gymnasts said this tore down his legs and back and he did only 2 rounds (with little 5lb DB for the “Killers”).

Did 1m of hollow and arch hold maintenance pre-WOD which is maybe why arch-ups were a bit more difficult.  Not doing arm planks right now.

Finished off with 60s, 6×10 of seated straddle-L. These are too easy and now see why they are not very worthwhile. Seated heels raises are much more useful IMO now.

Performed in Gymnastics Summer Show.

Moved Balance Beams by walking them out on my back. Fun and useful. Still, pretty easy.

Did a bit of a ring series without WU. Not a great idea as I pulled that area of my rhomboid/supraspinatus that hates back levers without warmup.

Skip ring workouts to take it easy on right shoulder. Tweaked left shoulder on a landing on it, yesterday?

Need to do more shoulder mobility.

WU

5 HeS straddle presses

3 chest rolls to HS

5 pike press to HS on the wall

5 straddle press HS on the wall+5 on floor off mat

3x20s L-sit, 6x10s straddle-Lsit. double rest time of hold time. Skipped plank holds and forgot hollow/arch holds at end.

GB WOD dynamic pushing – just under 22m with 3-3m rest periods

WU 20 PB swings at beginning

4 rounds of:

Ag walk 20′ from hardest position 4 to easiest

5 HeSPU

5 russian dips (much easier than I thought, perhaps because bars were set wider than I usually do) – did not hurt shoulder though was difficult to press out at top

10 clapping pushups. landing irritated shoulder in WU so I did these from knees with 1 clap. tough

wrist mobility 2 sets.

3×5 Tempo SLS 3-1-3  50lbs

3×5 Tempo NaturalLegCurl 3-1-3

3×6 Tempo Circular Archups did 5 on each side with 10lb plate, just did rotational circle.

3x20s L-sit beforehand and 6x10s Straddle-L. Then 2x30s 4 planks and 1m hollow and arch hold after. Arch hold was rough.

Hip extensions to end.

Circular Arch-ups loosened up and released my lower back on the right side from it being out of alignment.