Cycle 2 W3D6

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

A2. Double Plate OH carry; 30s; rest 2 minutes x 5 sets

Done as usual, 8@25lb for press and 15lbs for OH carry. All felt good, adding a 5th set was not an issue.

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

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

B3. HS Hold; 20-30s unbroken; rest 90s x 5 sets

Pullups = 12/12/13/13/12; Ski = 2:00-2:03/500m pace; HS hold = 30" each set. Felt good and happy to hold pullup reps throughout.

C. 4 Rounds for time:

5 Clean and Jerk 95lbs

10 Calorie Row

15 No Push Up burpees to plate

10 Kipping Pull Ups

5 Box Jumps 24"

Time = 10:11, pretty steady right around 2:30 per round. First round of pullups my kip was off but after that I got into the rhythm again. It's been ages since I've done much kipping (rather than butterfly) but it's coming back. Shoulder felt good. Those no pushup burpees are always harder than I expect - my quads get so tired!

Also, after doing this I realized that I completely messed up last week's similar WOD and only did 3 rounds. I have no idea how I did that or how I didn't notice when I posted or until now...but c'est la vie.

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

Done and done. Feels good to finish off with this work and then some mobility.

OVERALL: Felt good today. It was hot as hell in the gym (100 degrees in SLC, I REALLY need to get back on an AM schedule...) so I was bright red and breathing HARD after the WOD but that kind of felt nice. All body parts were solid, upper body definitely less effected by the travel than my legs.