If You Can't Circuit - 20160917

5/4/3 rounds, HT timer
Ring Row x10-8
KB Swings
DB Thrusters
Ab Wheel Rollouts x10
15 mins.

Tried to rack the DBs, and my right shoulder fell apart like wet cardboard. Could clean it into place, but not hold it in place.
I'll be doing some rotator cuff work for the foreseeable. Praise the Holy Name of the Lord, I'm not feeling this shoulder the way I was last Saturday. It's weak, but it's not screaming bloody murder: The rocketship upside.

- 1 min -

Tabata Bag Work, Lefts only
Stop kicks and everything from southpaw stance. No right hands today, yah.
6 mins.

CoupletTripletCouplet - 20160702

3 rounds, HT timer

GtO x max reps in .30 @113# (8ish)

Chins

7 mins.

3 rounds, HT timerRing Row x max reps
KB swings @ 2 pood x12ishPress @ 135 x5+
11 mins.

3 rounds, HT timer, 2 on, 1 off

Ring dips (10-8ish)

Chins

10 mins.

15/15 easy bag hands - simple combos
8 mins.

6 hours, 2200/0400. 36 minutes total. PE: 7.

444 Squat n' Assistance - 20160701

4 rounds, HT timerRDL x 10-11 @163#
Hip thruster x12+ @ double blue bandsAdductors x14 single grey band

16 mins.

4 rounds, HT timer

Goblet squats x max reps in .30 @35#

4 mins.

- 2 mins -

4 rounds, SB timer

Squat 5/6/7/8 @ 205#

10 mins.

I was really pretty done for by the time squatting started. This mightashoulda come first, but we were working a circuit with the Laurie and Lorrie today.

- 1 min -

Tabata simple kicks
4 mins.

6.5 hours, 2130/0400. 39 loose minutes total. PE: 8.