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