Today started with a bit of a bummer. Was going to do some long slow distance with Johnny (that is LSD) That was going to be a 3km walk in a weighted vest just a nice easy 30kg start to the day. Got to the gym late and hence ditched the vests and said lets go for a slow 5 km.

Put the arm in a sling and off we went. About a km down the road felt my calf tighten with a little cramp and then it was time to stop. Just strained it a little bit. Walked back to the start and got prepared for the 6 am class.

After the class tried to do some intervals. Session was gymnastic based with 3:1 recovery.. .....

5 sets with about 3min rest

5 single arm KB swings at 24kf

10 ring push ups

10 squats

10 rower to front support

1.08, 1.09, 1.08, 1.10, 1.06

part two involved the yoke and it was

5 efforts with 3min rest yoke was at 260kg and the course was 20m 10m out and back.

25, 22, 22, 18, 16........ all in seconds

This afternoon????????????? see what happens

Wanted to do a double session today but just didn't have the time. Today there was lots of work to do and at the end of the day I only had 35mins to get out a session. I then managed to squeeze in another 15minutes between the end of the 6pm session and the start of the 630pm session.

Todays session split into two sections was

box squat 10 by 2 at 40% 1rm performed on a parallel box with black bands as band tension. Performed on the min for 10mins. The squats were done at 75kg with band tension on top of that

Yoke squat lockouts from around 45 degree leg bend. (call them globo gym squats but start from the bottom) did 3 sets of 5 reps and increased the weight in each set 5 @ 260kg, 5 @ 300kg and 5 @ 320kg resting 2min between sets

GHD hip extension (levering from the knees on pad) did these in the tyre with a 10kg plate held at chest. 3 sets of 5

then had to teach the class............ rested about 1hr bit more

Good mornings 3 sets of 7 at 100kg

then I finished with some abdominals. I made up an exercise and called it rower to front support. Feet go on rower seat and hands are on med ball at the back of the rower. Go from push up position to a downward dog yoga position. Did 50 and was o.k

So yesterday (Monday) I had a temper tantrum because of the laxity in my right shoulder and my inability to control my rotator cuff during my floor pressing session. I thought I could manage a floor press session for Max Effort day kind of following the Louie Simmons West-Side Barbell template of Max Effort and Dynamic Effort days but I failed early due to the rotator cuff instability. Not sure if it was supraspinatus or the fracture but anyway that was that for the day...........

Tuesday 28th August 2011 refocused and good to go. Am session was 5km row just for technique get some LSD not the drug but long slow distance into my legs as I can't run fast yet. really easy and got that in 21mins with barely a sweat raised.

Main part of the workout for the morning was at 8am. 5 sets with 5min rest between each set. AMRAP ring push ups and a 20m shuttle (40m total) repeated 4 tmes for a total of 160m per round of 60kg prowler. This was terrible. started off fast and ended pretty quickly.Heart rate sky rocketed to 180bpm

next part was 1min as many mini box jumps in a minute with 1 minute rest repeated 4 times. Arms were crossed across chest to stop excess movement.

This afternoon session is to come. It involves the westside barbell stuff. 10 sets of 2 with bands on the box squat on the minute with part 2 being a 200m shuttle run with 20kg vest and 15 GHD sit ups with vest for 3 rounds

Was a little worried with my motivation level today. I started my warm up but wasn't really feeling it so left it till later in the day. Session was planned for 9am but actually kicked off at around 1pm. By then I felt flat and out of energy but didn't want to eat for fear of training crappy or vomiting

So session goes as follows

warm up

1km row nice and easy about 1.58/2.05 per 500m

Rolling out and muscle mobility more on adductors, glutes, psoas, calves and thoracics

The Box Squat wide stance for 1rm

10 bar

5 @ 60kg

5@ 80kg

3@ 100kg

2@ 120kg

1@ 140kg

1@ 150kg

1@ 160kg

1@ 170kg

1@ 180kg

1@ 190kg

1@ 200kg Fail

Part 2 after resting for 10mins and another specific graduated warm up was

5 rounds for time

7 ring push ups

14 back extensions

20m shuttle (40m) Prowler at 80kg

time 7min 27