Cycle 2 W1D3+4

Thurs - recovery day

10 Minute Z1 of choice

5 Minutes mobility/flow  x 3 sets

Did AB-row-AB for the Z1. Focused on hips for the first mobility set, then shoulders, then smaller stuff that usually gets neglected (forearms/wrists/fingers, ankles).

FRIDAY

A1. DB Z Press @20X3; 6-8 reps; rest 30s

A2. Double Plate OH carry; 30s; rest 2 minutes x 3 sets

Z press 8 reps @ 25lb, OH carry @ 15lb. Nice way to get the shoulders warmed up, everything felt good.

B1. Strict Pull ups; amrap (-2); rest 15s

B2. Ski Erg; 250m @ 80%; rest 15s

B3. HS Hold; 20-30s unbroken; rest 90s x 3 sets

Pullups = 15/14/12; ski = 2:02-2:04/500m pace; HS hold 30 secs each set. Pullups were definitely challenging by the last set. HS holds feel good. This got my heart rate and breathing going, even with the rests. 

C. 3 Rounds For time:

10 Toes to bar

15 no push up burpees to plate

10 Ring Rows

15 Calorie row

Time = 7:28. I was so excited to see a for time, "wod" in the program. But holy smokes I can tell I haven't been doing them :) I was definitely breathing hard, harder than I would normally on something like this. The burpees were weird - I kept having to remind myself not to drop chest-to-deck. But even though I felt a little like my ass was getting kicked, this was fun :) T2B and ring rows all unbroken easily.

D, Rot Cuff Rehab

A1. Serratus Punch w/ light kb @31X3; 10-12 reps; rest as needed

A2. Cuban Press w/PVC; 10-12 reps; rest as needed

A3. DB Scap 'shrug' @31X3; 10-12 reps; rest as needed x 3 sets

Used 8kg KB for punches, 25lb DB for shrugs.

OVERALL: While everything generally went well (especially as far as things feeling structurally sound), I definitely felt a bit worked overall. But I do think heat is a factor - it's been 90+ in SLC since last Fri (some days hitting upper 90s), the AC has been broken in my house since the weekend, and there's minimal air flow in the gym. Not trying to make excuses (well...ok, maybe a little) for breathing like an 80 year old smoker during part C, I guess I'd just say I'm not quite heat-adapted yet :) Breathing aside, though, I felt strong.