500m x 10

Last night's workout (Sunday):
The idea was to go 90% for 500m row x 10, starting each row on the 5 minute mark. I rowed too hard on the first one and the drop-off was pretty steep. Anyway, 500m row times:
1:40.1
1:50.5
1:50.3
1:51.1
1:53.4
1:53.5
1:52.9
1:53.3
1:53.1
1:53.0
Total work time: 18:31.2
Total rowed: 5K

Scaled Strongman

Saturday: headed to Hybrid for a quick, ladies' strongman workout. Had to scale big-time.
Workout was five stations, everyone's work time depended on the yoke/keg carry. (Things I didn't do: yoke, sledge, stones.)
2rds:
-amrap GHSU
-max calorie row
-amrap 300# tire flips
-amrap sledgehammer TGU
-3 lengths 100# keg carry

Also did some lefty kettlebell snatches -- 10 x 35#, 10 x 44. Only a couple with the 53#.

Thanksgiving Run

Thursday: lazy morning, walk on the High Line, Thanksgiving dinner, 2.5 mile run. (NFT.)

Backyard BSc

Gorgeous day! Scaled down "Jack" for my shoulder in the backyard.

15 minute AMRAP:
10 push press #45
10 swings to overhead, #8 ball
10 box jumps, 24"
ROUNDS: 15

Then came inside for a 2 minute high-plank hold on rings (feet on parallette).

Run repeats and a couplet

Tuesday afternoon: hard PT session. Have some tendinitis, told to back off on chin-ups, weights, etc. Actually, he told me I could "deadlift the bar, adding 5# per side every 3-4 weeks." At that rate I might hit a new PR in 2021. But point taken, I need to chill out a bit, come back a little less aggressively.

Tuesday night:

400m at 50%
(note: 1 min rest bw all sets)
400m at 70%
400m at 80%
400m at 90%
400m at 100% TIME: 1:20
400m at 50%
400m at 100% TIME: 1:19
400m at 50%
400m at 100% TIME: 1:19
400m at 50%

Didn't feel very fast. Rested a few minutes, then hit this couplet, a variation on OPT wod from a couple days ago:

5rds
15 rolling V-sits*
50 double-unders
TIME: 7:29

*v-sit = from stretched out supine, v-up and touch hands to toes. the rolling part: after each v-sit, roll laterally.

6 x complex, row

I took yesterday off, with a lot of soreness in the shoulder. Tonight, scaled an OPT workout from earlier in the week. Here's what I did:

6 sets, 2:30 minutes for each:
2 hang power clean, 75#
2 push jerk
2 hang squat clean
row 350m

Rest is remainder of 2:30.

Results: 75# was way too light.
set times:
1:34
1:41
1:43
1:48
1:50
1:47

Big scale

Friday: Had to scale the OPT workout, wasn't ready to work at 75% of my OHS max and shoulder was pretty sore. So I did a couple dead hangs each set instead of 10 CTB.

12 rounds:
3 OHS 95#
2 deadhang pull-ups

Rusty

Yesterday am: rehab. What I've been doing is mostly elastic band work like rows and punches, catching a weighted ball, cable machine stuff like chest presses, clean-and-presses. And a lot of one-on-one stuff with the PT, moving my arm up and down against his resistance.

Yesterday pm: first time back to CFP in a long time. I felt good to be working out but less strong, less conditioned. The right shoulder is sore today. But TGU and pull-ups actually felt okay on the shoulder, and HSPU were fine too -- though to an abmat because it's those end-range motions that bother me right now. Anyway, a little consistency and I will be making gains again . . . the workout:
-10 minutes, on the minute 6 pull-ups, 6 ring dips. I did not complete this.
-1 minute rest
-14" box jump tabata, low score = 15. (drop-off was from 21)
-1 minute rest
-12 minute amrap: 2 hspu (abmat), 4 right arm TGU (26# kb), 4 left arm tgu. Rds: 4 + 1 rep.