Ok so I had Rick Smith (the official CFG deep tissue massage therapist) do some repair work on my shoulder for about an hour and a half. Rick always ask his patients to take two days off for recovery so Friday was a rest day.
Saturday
50 Kettlebell swings 70
400 Meter Run
30 Box Jumps 24
30 Wallballs 20
10 Cleans and Jerk 135
400 Meter Run
30 Box Jumps 24
30 Wallballs 20
10 Thrusters 135
50 Double Unders
For Time:
result: 24:16 ( bathroom break during WOD :/ Oops)
Shoulder felt great after the WOD even with the heavy clean and jerks and thrusters. I did scale the Kettlebell swings to 53#.
Sunday
Snatch Grip Halting Dead Lifts @ 170#
3-3-3
Power Snatch 2-2-2-2-2
95-125(ouch)-115-115-120
1 Power Snatch @115
2 Squat Snatch @115
3 OHS @115
2 rounds completed. The shoulder really started to feel fatigued after the 2nd round. I called it quits on the snatch work.
50 Squat Jumps @95#
For Time:
result: 3:20
This jump squat WOD was a lot harder than I thought it would be... My quads really felt it on this one.
Monday
4 Rounds
10 Dead Lifts @245
15 GHDs
50 m run
-add 50m to run each round
For Time:
result: 8:57
I was able to do the first two sets of 245 DLs UNBROKEN!!! Check out my vid!
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