031908 – o-lift/technique?
Workout: Normally Thursday is a rest day, but with Tuesday being rest, and
yesterday being bball/’active recovery’, I’m thinking maybe I can do some
o-lift technique or do some heavy load (not on my shoulder) work. Will
decide later – tempted to go hang out at CFLV during their 7pm O-lift, since
I can’t do the XF WOD at the academy, and O-lift there is at 8pm…!
** went to CF LV and did most of the mainsite, which was – 10 rounds (3 weighted pullups [45lbs], 5 strict dead hang pullups, 7 kipping pullups). Pace/timing wasn’t an issue… b/c I couldn’t really go fast at all. I have lost some strength since letting my shoulder rest – these pullups used to be much easier. I ripped both hands at my knuckles instead of my palms (clean shaven). After finishing 7 rounds, I could do no more, so I completed 5 min of CF LV’s WOD, which turned out to be AMRAP 5 min of 200m run, 15 24″ box jumps. I completed 4 rounds – Sarah was saying I should get out 5. She is more beastly than I am…
Nutrition:
– 700AM – [2] – zone bar
– 900AM – [2] – 2 oz turkey, 1 ezekiel AB sandwich
– 1245PM – [4] – 4 egg whites, 2 eggs, 1 ezekiel AB sandwich, 1 apple, 6 almonds
– 445PM – [2] – 2 string cheese, 1 ezekiel AB sandwich
– 700PM – [2] – zone bar
– 845PM – [4] – 24 spears of asparagus, 3 oz golden potatoes, 6 oz shrimp…
need some fats to go w/ this meal…
[7A/54bpm]
this shoulder thing sucks. It just seems to get worse no matter what I do. I have been resolved to just doing lower body stuff but now I have to worry about over training those muscle groups. I would be in for speed work on Tuesdays. I could use it.
Patrick said this on March 19th, 2009 at 11:30 am