March 26. 2012

We ended up working for about 5 hours on laying the new section of flooring, cleaning, etc. So, I took Sunday as a rest day and saved it for today.

3 min. @ high aerobic effort
2 muscle ups
25 double unders
rest 3 min.
--First set didn't start out well. On the second muscle up my right arm shot out when I was pressing out the dip and I flipped forward and slammed into the ground. Didn't really hurt anything, but definitely had a stinger for about 3 minutes. Kinda scared me for a second. As soon as pain subsided I restarted.

5 rounds +1 muscle up - Overall felt sluggish. MU's were slow. Double unders were all fast and unbroken.

3 min.
3 pull-ups
5 burpees
rest 3 min.

--Pull ups felt good. Burpees were super slow because of my left shoulder. Still has been aggravating me since 12.3. Hurts to press anything, especially overhead.

7 rounds + 1 burpee


3 min.
5 hspu
10 walking lunges
rest 3 min.

--This was frustrating because my shoulder was really hurting on the hspu's. First set I had to stop after 2 because my shoulder was hurting so bad. After that I bit lip and did them as fast as possible, which still wasn't very fast in comparison to how I normally am able to do them. I don't often scream, yell, or grunt during anything but I was here.

6 rounds

3 min.
10 ring dips
7 40" box jumps

These felt pretty good. Ring dips don't bother my shoulder, so aside from being tired it was good. Box jumps felt much better than I anticipated. When I stacked up the plates I was not excited about it. But, like I said, they felt really good.

3 rounds + 1 ring dip