Week 3 Day 5

[Switched Fri and Sat program to give right shoulder more rest as it was being cranky. Also, did @ Crossfit Ventura.]

A. Back Squat @22x1; 3 reps; rest 2:30 x 5 sets

Same as Tues - sets 1-3 @ 170, 4-5 @ 175. Felt good. Legs were a bit stiff after many hours in the van driving to Ventura but loosened up and each set felt better than the previous.

B1. Reverse Hyper @20x1; 8 reps; rest 30s

B2. Cat Cows; 30s amrap; rest 30s

B3. Lateral box step ups @40X1; 8 reps each leg

B4. Monster walk forward; 30s; rest 90s x 5 sets

No reverse hyper machine so subbed GHD raises with 15lb DB between ankles. Box step ups felt good, best they've been on the left hip.

C1. Dead bugs; 10 reps each side; rest 30s

C2. FLR on rings; 30s; rest 30s

C3. Sorensen hold; 30s; rest 90s x 5 sets

Part 1 and 3 done. Skipped FLR just to stay off the shoulder.

D1. Russian KBS 55lbs; 12-15 reps; rest 30s

D2. Strict toes to rings; 6-8 reps; rest 90s x 5 sets

Wanted to minimize any shoulder work so subbed GHD hip extensions (in place of KBS) and strict GHD situps from parallel (for toes to rings).

OVERALL: Shoulder was improving but still sticky. Hip felt great, though. I was worried after 12+ hours in a van driving to Ventura but it was fine. Both hip flexors were tight when I started warming up but both responded quickly to movement and loosened up well.