12/14 WOD

Deadlift 5-5-5-5-5 reps

Thought I was easing back into things and tweaked my back doing this WOD. Frustrating year of injuries, ready for it to be over and start off with a fresh mind and healthy body. Will shut it down for the rest of the year to heal up. Then build up more slowly - need to put the ego to the side for a bit... :)

135-185-235-x-x

Not heavy weights at all but I think the 12/09 WOD did me in with the high volume of deadlifts because I did a slight tweak then. Looking back didn't warm up = stupid.

Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips), shoulder press 10@45#

12/13 WOD

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Man this was an ab killer. And the one handed squat snatches were very deceptive. I ended up not finishing the last round, no toes to bars... :( Used 25# DB's.

18:30

Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups)

12/10 WOD

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Last did this one on 10/08/10 with the following results:

177-187-192-197-202-207-212-214.5(1)-212-212(1)

Figured I would do something a bit heavier this time. Shoulder though still isn't 100% but certainly manageable. Didn't feel as powerful as when I benched 240 on 10/30/11 - hiatus and shoulder I'm sure had an impact on it. But overall better than last time so I'm good with that.

185-195-205-210-212.5-215-215-215-215(1)-215(1)

Stomach is a bit sore from the last two rounds where I couldn't get the second rep and had to roll the bar down my torso. Kept the collars off so tilted the bar and the bumper plates slid off and I was good to go... :)

Warmup: 100 jumping jacks, shoulder mobility stuff, 10 pushups, bench press 10@45#, 5@95#, 5&135#, 5@155#

12/09 WOD

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

Chose to do this way late at night. Didn't warmup at all. Not the best choice but I was tired and wanted to plow through this. Scaled deadlifts to 135# and ran on treadmill for 0.25 miles.

5 full rounds with :18 to spare

12/06 WOD

Back Squat 3-3-3-3-3 reps

Okay did this one on 6/16/11 and did pretty good:

205 - 225 - 235 - 245 - 255

So knowing that I've taken a recent hiatus and haven't done any heavy squatting, what do I do? Overdo it... Lasted all of one day. Someday I'll learn. Tweaked back/glute on round 4. I did finish it.

205(5) - 225 - 235 - 240

Lowered the weight but the core was toast. Seems minor, should be fine. Always feels good lifting heavy (well except when you hurt yourself).

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips), shoulder press 10@45#, back squats 10@45#, 5@135#, 5@185#

12/05 WOD

“Eva”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Okay welcome back from shoulder injury hiatus. Seems as though I went in too much too fast. Big surprise. So shut it down for a couple of weeks. Shoulder isn't 100% but sitting around had pretty much done as much as it could do (I did do some treatment on it). Of course my welcome back after this mini-break is Eva, or rather Evil. Nasty ugly WOD. I knew I was going to scale big time. I've actually never done Eva rx'd (close with 1.5 pood KB swings in 53:08 in 2009). Figured I would do 1/2 Eva:

5 rounds
0.25 mile run
15 KB swings @ 1 pood
15 pullups

What's this? Me scaling back? Give it a week and see if I'm still a smart guy.

19:56

3:22 - 4:16 - 4:15 - 4:17 - 3:46

Felt decent but definitely out of shape. Still some pretty good volume. Just right. Felt some good discomfort, but not wrecked beyond recognition... :)

Warmup: 500 barefoot singleunders, CFWUx1 ( OHS@45#, ring dips), shoulder press 10@45#

11/19 WOD

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

Took an extra rest day as my shoulder continues to be tender. This WOD looked good however since there was no shoulder stuff.

Fok more 800's yay. Oh and forget the rest in between lets throw in some major core stuff. I goofed on the first set of back extensions as I did hip extensions - man my hams were on fire. Then adjusted the GHD and that helped for sure. Still very tough. Ran on treadmill with slight incline. Unanchored abmat situps.

26:43

Slow, slow time. But continuing to lay the foundation. Just hope the shoulder feels better soon.

Warmup: 0.50 mile run on treadmill (6-7.5MPH)
C/D: 3x15 pushups for the shoulder rehab

11/16 WOD

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Oh joy, love the 800m intervals... Can't remember when I last did them but know they always suck. Had a target in mind but wasn't sure how the body would respond. Ran on the treadmill with a slight incline. Took too long to get that bad boy up to speed so that may have cost me a few seconds. Overall happy with the times. Just over a month back into CrossFit after that hiatus and I feel like I'm making good progress. Shoulders are still über tender so we'll see about tomorrow's snatch balance WOD.

2:59 - 3:09 - 3:24

Just dug up some old 800m times - May 2009:

2:43 - 3:01 - 3:14 - 3:03. About a 3 minute break between 800's. Out and back course on the street. Dang, those times were pretty good. Little bit to go to get back there.

Warmup: run 0.50 miles, 0.25@6MPH, 0.25@7.5MPH

11/15 WOD

Thruster 1-1-1-1-1-1-1 reps

Okay, shoulders still a bit tender from that chipper and then wall ball WOD. Was hoping to do well on this but figured I needed to be careful. Don't need any setbacks this early as I get reacquainted with CrossFit. Couldn't figure out the hand position very well either despite watching the demo video a few times. Just not sure how to find the sweet spot between front squat grip and full hand grip. The transition seemed odd and weak. So I went with the full hand grip. The video said that will reduce the amount you can lift but I just couldn't see any other way. Something to practice.

135-155-160-165-170-175-185(F)-185(F)

Did a bonus round because I thought I could get 185 up but the wrists and shoulders failed me. It was an easy front squat.

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, strict pullups), shoulder press 10@45#, thrusters 3@95, 3@115

11/13 WOD

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Okay, couldn't setup the GHD to do this WOD properly and didn't have a 10# med ball. Plus I decided regular wall balls would be better for me. I used a 12# med ball on the GHD and launched to an 8' target. Ball stayed tight to my chest vs. overhead. Used 20# med ball to 10' target for wall balls. This was plenty for me. Still feeling that chipper from yesterday in my arms and shoulders.

6:14

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, strict pullups)

11/12 WOD

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps (did static bar dips not ring dips)
1.5 pood Turkish Get-up, 20 reps, alternating arms

Okay disappointed that I missed Murph yesterday but was exhausted. Asleep by 10:30pm which is very early for me. Figured I needed to go all in on this one because I missed it. Still felt tired even though I got plenty of sleep. Pace was okay, but nothing spectacular. Then the wheels came off at the TGU's. Started with 1pood but quit that after 4 of them. Finished with 26# kb. Took almost 12 minutes to do them. Just didn't have it. I need to start cleaning up the diet.

34:33

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)

11/09 WOD

Part 1)
3 Sets
Bench Press @ 30X1, 6-8 reps, rest 30 seconds
Tall Box Jumps, 6-8 reps, rest 90 seconds
Part 2)
For time:
21 Russian Kettlebell Swings (Eye Level – See under KB)
21 Goblet Squats
Farmer Carry to Tyler’s Garbage (w/ 2 kb’s or appropriate db)
15 Kettlebell Swings
15 Goblet Squats
Farmer Carry to Tyler’s Garbage
9 Kettlebell Swings
9 Goblet Squats
Farmer Carry to Tyler’s Garbage

Okay my final day at CrossFit 801. Really enjoyed my time there and the people were very cool. I hope to pay them a visit when I'm there in January. Had some fun today, messing around with box jumps. I successfully jumped up on 3 tractor tires stacked up - matched my best 56". Pretty stoked with that. They were impressed that a 44 year old could do that. :)

Bench press was good too - the tempo was down 3-2-1 and then explode up. I did 6 reps @215# on my final set. Happy with that. My box jumps were 8@38" which I could've done higher.

Okay onto the metcon... Dang hard. I used a 70# kb and carried two 75# dumbbells for the farmers walk. The worst however were the goblet squats. Those I think had the biggest impact on me. I was looking good for a 7 minute time but then faded. I'd like to blame the altitude but I'm sure it is mostly my lack of fitness (since I'm just getting back into CF). The coach was awesome, she kept pushing me and giving me the 3-2-1 whenever I took a break. Forearms sufficiently fried.

8:30

Warmup: very little, light bench press and some box jumps

11/08 WOD

7 rounds for time -
4 handstand push ups
6 reps, hang power snatch
24 double unders

Okay very cool my first workout at a CrossFit affiliate! CrossFit 801 in Utah. Referred a co-worker there so they said I could workout there while i was in town. Definitely a bit nervous, not used to working out with all these people around.

When I saw the WOD I thought, great handstand pushups... :(. 28 was going to be tough if not impossible at this time. I was confident with the hang power snatch and my double unders are slowly improving. Used 95# for the HPS's (rx'd was 115 - I think I could've done that). Double unders went pretty good. I actually did 5 rounds of handstand pushups unbroken. But faded hard on rounds 6 & 7 (took me longer to do the final two rounds than it did to do the first five rounds!). As a matter of fact I could only do negatives on the final round despite everyone cheering me on. Tried to do kipping handstand pushups but didn't know how to do them. Too bad really as I was on pace to beat the 6pm trainer. But 24 handstand pushups I'm happy with... :). HPS's all unbroken.

18:07

It sure was cool though sharing the pain with everyone. Pretty motivating when everyone is cheering you on to finish.

Warmup: 500m row, 2X of 7 inch worms, 7 kettlebell swings (1.5pood), 7 goblet squats with kettlebell, 21 singleunders

11/06 WOD

For time:
Row 300 meters
95 pound Push press, 20 reps
Row 300 meters
95 pound Push press, 15 reps
Row 300 meters
95 pound Push press, 10 reps
Row 300 meters
95 pound Push press, 5 reps

This is pack scaling, rx'd is 135#. Shoulders and abs fried still from yesterday's WOD so this was going to be rough. Skipped ab stuff during warmup. Did some push press with light weight and went for it. Was hoping for sub-10 minutes but came up just short when I had to rest for about 10 seconds on the last set of push presses. So close.

10:07

Excited for a rest day and then even more excited as I'll be in Salt Lake City and I'll get an opportunity to train at CrossFit801 on Tuesday and Wednesday night. Excited but a bit nervous as I've never been to an affiliate before. Should be interesting... :)

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips, no GHD work), push presses 10@45#

11/05 WOD

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Couldn't get to this one yesterday since family was in town. Knew this would be pretty tough since I haven't done this kind of GHD situp volume for quite some time. Also, can't remember when I did muscleups. Sure to be a FUN time... :(

Was hoping for under 10 minutes, but slowed considerably and muscleups got slower and slower. Oh well, got through it.

12:12

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)

11/03 WOD

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round

Jeeze more double-unders must know that I'm pretty bad at them right now. Oh well, as I tell my daughter the only way to get better at something is to practice. Lot of practice here with that volume. Was able to string some together but still not more than about 12. Making progress, think I need a slightly heavier rope than my uber light speed rope. And the snatch I'm not so hot at either. Did some warming up and decided that 115# was going to be my choice in weight. For the most part went up pretty easily, couple rounds a teeny bit shaky. So I probably could've gone a little heavier but I'll take that.

14:48, 805#

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips), snatch balance 6@45#, 4@65#, 4@95#; snatch 3@95#, 2@115#
C/D: major butterfly kipping pullup practice

11/01 WOD

Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters

The barbells must be turned around the cone.

Okay after last night's bludgeoning, knew I was going to scale this one big time. Used the "Pack" scaling. Worked out outside in the backyard - wind was howling but there was some shelter for me. Didn't have 20m so did some calculations and walked back and for several times.

5 Rounds
Overhead walk 40m@95#
30 wallball shots @15#
50# dumbbell walk 40m

Pretty wiped. I strongly dislike wallball shots and these were rough. Couldn't even imagine what this WOD would feel like at rx.

22:16

3:29-4:32-4:29-4:55-4:51

Warmup: 500 singleunders, shoulders, CFWUx1 (OHS@45, ring dips)

10/31 WOD

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

Well, seemed like reasonable weights... And I was just coming off a surprise PR night. Figured what the heck, I'm ready to give this a go rx'd. Big mistake. Total gasser. I felt great on the overhead squats and did them all unbroken. The L pullups were tough and I broke them up. Split jerks unbroken but definitely hard. K2E's always suck. Hang squat cleans were ugly too.

So my time? 23:07... Quit after two rounds. Wheels came falling off in the second round.

Round 1 - 8:49
Round 2 - 14:18

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)

10/30 WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Okay, did this back on 12/4/10 and was pretty happy with the results then:

Clean - 211 (power clean)
Bench press - 231 (best ever)
Overhead squat - 196 (PR by 20#!!! Captured on video - legit depth)
TOTAL - 638

So my expectations weren't great knowing how little I've done with really heavy weights. During the bodybuilding working out there was some bench press, but no single rep maxes or really heavy stuff. So I was really happy when I did the following:

Clean - 215
Bench press - 240
Overhead squat - 175
TOTAL - 630

First two were PR's! Disappointed on my overhead squat since my PR is 196, but I could tell it wasn't going to happen. Very shaky with 185 overhead, then lost it pressing out of the hole. Definitely need more midline stability/shoulder strength. But overall I was pleased with the results.

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)
Cleans - 6@135#, 1@185, 1@205, 1@215
Bench - 6@135#, 4@185, 1@205, 1@225, 1@240, 1@245(F)
OHS - 4@135#, 1@165, 1@175(F), 1@175, 1@185(F)

10/28 WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Okay last did this on 04/05/2010. I was in excellent shape at that point, arguably in my best shape then. Roll the clock forward 1.5 years and add in a break from CrossFit and you get results not even close to the previous PR.

04/05/2010
66 pull-ups
87 push-ups
86 sit-ups
136 squats
375 total

10/28/2011
Pullups 62 (-4)
Pushups 73 (-14)
Situps 67 (-19)
Squats 92 (-44)
Total 294 (-81)

Ouch. I paced myself early and could've done more of everything except maybe the pullups... Next time I'm all in. Mailed the squats in with 6 sets of 10 and then 2 sets of 16.

Pullups 10,10,7,7,8,7,7,6
Pushups 12,12,10,10,8,8,7,6
Situps 10,9,8,8,8,8,8,8
Squats 10,10,10,10,10,10,16,16

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)

10/26 WOD

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

Nice easy little gymnastics related WOD... Sweet, shouldn't be too bad. Once again, tough. Deceptively tough. Hardly did a warmup - mistake. Felt gassed at the start. Was barely able to do the pass throughs unbroken and couldn't do the grasshoppers unbroken. Big core and shoulders workout for' sho'!!!

5 rounds + 3 wall climbs + 3 up-downs

Warmup: 100 jumping jacks, shoulder mobility stuff

10/24 WOD

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Did this one in October of last year - scaled to 1 pood kb swings (35#). Decided to do the same this time for comparison purposes (and not to mention I'm still a bit fried from the Bradshaw WOD yesterday with the 96 pullups). Last time was 5:45. Didn't think I would sniff that but happy with my time:

6:21

Grip and forearms are fried. Rest day take me away... :)

Warmup: 500 barefoot singleunders, shoulder mobility stuff, CFWUx1 (OHS@45, ring dips)

10/23 WOD

* "Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Holy crap haven't done that kind of pullup volume in forever. Decided to continue the scaling as I continue to build up the CrossFit strength, endurance, and power. 8 rounds, deadlifts at 185#. This was tough - plus as previously identified, my double unders stink right now. But more practice and needed breaks. I put an abmat under my head for the handstand pushups to provide some cushion for the neck.

25:36

Ouch.

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45, ring dips)

* U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

10/22 WOD

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

My nemesis, well one of many... The overhead press. Never have been very good at this. Shoulders feel as good as they have in awhile, I think the break from CrossFit helped that at least. Quick warmup and then I hit it. Don't normally workout in the morning but due to timing that was necessary.

95-100-105-110-112.5-115-117.5-120-120-122.5(1)

Previous 1RM is 135 so I'm happy with that I think.

Warmup: 3x10 shoulder press at 45#, shoulder mobility stuff
C/D: 3x10 kipping pullups

10/20 WOD

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Haven't run much in awhile. Feet seem to be a bit tender still but not bad. Put my Adidas track/sprint shoes on and rocked the cul de sac. I paced off 103 paces, approximately 94m. Note the cul de sac is slightly uphill so figured that would cancel the shorter distance. Basically sprinted to the top of the street and then walked back for my break.

Unfortunately I missed the lap button on my iPhone several times so those times were clearly slower. Pretty happy with the times, next time I hit the track!

15.6* - 13.5 - 13.5 - 16.0* - 14.5 - 16.5* - 15.2 - 15.6

* missed lap button on first try - figured I lost 2 seconds each time (based on my actual splits). Probably more on round 1 since it switched to world clock and I had to navigate back to the stopwatch. Next maybe I'll have someone to time me.

Stopped after 8 rounds as pack scaling is 6-8. Could've done two more sets but that would've hurt big time.

Warmup: 6 mins on treadmill ~0.50m (slow and easy pace)

10/19 WOD

2010 Northwest Regional Event 1

Three rounds for time of:
95 pound Overhead squat, 10 reps
50 Double-unders

This is pack scaling - rx'd is overhead squats at 135#. Birthday and work travel threw me off schedule so took an extra rest day.

My double unders suck big time now. Haven't done them in awhile and it showed. Best I could string together was 10-12 but most were like two and three. Very sad. Overhead squats at 95# were no problem and got through those unbroken easily. Probably because I was hardly winded with the lame ass du's... :(

10:04

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)

10/16 WOD

Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Okay decided to take things a bit easy getting back into CrossFit. Two WODs in my first cycle back. Scaled this to the pack scaling on the BrandX website.

95# squat cleans
1 pood/35# kettlebell swings

I knew this would hurt, even at the scaled weight since I haven't done anything high intensity for a couple of months now. And it did not disappoint. Recovery took awhile. Broke up the later rounds too. Happy to be getting back into it. Amazing after two CrossFit workouts I already feel better and am not hobbling around like an old man... :)

7:02

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (OHS@45#, ring dips)

10/14 WOD

Deadlift 1-1-1-1-1-1-1 reps

Okay, the little experiment is over after 7 weeks. Learned a lot and while I perhaps gained a little mass, I lost a lot. Biggest issue was my back ached big time, impacting sleep and even sitting for a prolonged time was rough. That beat me down a fair amount and made me not want to workout. Vicious cycle. The long hours in the gym stunk too. Things took way too much time and therefore I was a bit bitter. I lost a ton of fitness too - didn't want to do "cardio" after training with weights for an hour plus. Explosive power dropped big time too. But worst of all I felt like I lost that indestructible feeling. Hobbling around with an aching back will do that to you.

So I'm back to CrossFit. Missed it a lot and I'm looking forward to the sufferfests again. Excited to train vs. work out.

Of course I come back to heavy deadlifts. I don't think I've done any heavy deadlifting since prior to my neck injury in what was that, late January? Early February? Anyhow, I remember pulling a PR of 385# before I went on the disabled list. Figured I would ease back into things tonight but weights felt good. Did I push it a bit? Probably. Back rounding on the last rep but went up fairly quickly. Actually did a CFT on 4/26/11 and pulled a 332# deadlift. But nothing heavy since then.

275-295-315-325-330-340-350

So not bad, less than 10% off my PR. Where I know I'm going to suffer is the metcons. Tomorrow will be a good test... :)

Warmup: 500 singleunders, shoulder mobility stuff, CFWUx1 (ohs@45#, ring dips), deadlifts 10@135#, 6@185#, 4@235#

10/03

Shoulders/Cardio

Smith Machine Military Press (barbell)
1 warm-up set, 3 sets of 10 reps (65-75-85)

Superset:

Upright Dumbbell Rows
3 sets of 10 reps (30-35-40)

Standing Dumbbell Military Press (shown seated)
3 sets of 10 reps (30-30-30)

End of superset; resume normal sets

Incline Bench Front Dumbbell Delt Raises (go light)
3 sets of 10 reps (15-20/15-15)

Rear Delt Cable Flyes - no sub skipped
3 sets of 10 reps

Lateral Raise
3 sets of 10 reps (20-20-20)

Rear Delt Raise
3 sets of 10 reps (20-30-30)

10/02 WOD

Arms/Abs/Cardio

Barbell Curl
3 sets of 10 reps (55-65-70)

Superset:

Overhead Cable Curl - subbed preacher curls
3 sets of 10 reps (20-20-20)

Cable Hammer Curls - Rope Attachment - subbed kettlebells
3 sets of 10 reps (36-36-36)

End of superset; resume normal sets

Alternate Hammer Curl
3 sets of 10 reps (25-25-25)

Bench or Parallel Bar Dips - parallel bars
3 sets of 15 reps

Skullcrushers
3 sets of 10 reps (45-50-52.5)

Seated Triceps Press
3 sets of 10 reps (35-40-40)

Triceps Pushdown - Rope Attachment
3 sets of 10 reps (26-27.25-27.25)
subbed cobbled strap over pullup bar, tons of friction

Air Bike
3 sets of 25 reps

Jackknife Sit-Up
3 sets of 10 reps

Hanging Leg Raise (or roman chair)
3 sets of 10 reps - K2E's