Training Log Archive: RASPUTIN

Crazy. C/L, Kj, tony +2, justin/?, m,

In bed by 1130! Record.
Venice last night. A.t.

Knee ceels good today! Squats help

Brekky w Cyril and Frenchie
at 50s diner on SMB

Mel's
Pushup-situp, sets of 20-30
Squats
Stair calf raise 5 sets of 20-30

Shoulder tight at first then awesome.
Better wider.

R shoulder lit up

home

run 400..knee unstoked
airsquats felt good. close to wall too.

Back squats.
wup
95x10, 95x10 front squat, 115x10 back
135x10, 155x5, 185x5, 205x2, 185x5, 185x5
135x10, 135x10 for hypertrophy and greasing the groove.
need to squat more, way more. didn't really feel yesterday's
deadlifts, but most likely weaker from the DL session <24hrs ago.

even at lighter weight, can tell i'm doing more work with right leg,
maybe scared to push with left leg. no bueno. didn't feel any pain
at all squatting though. see what doc says on monday.
during "rest" did 20 situps and one arm bent over row standing w 35lb kb.


extra:
forearm rehab
curl bbell 45x12, 65x10, 85x8, with wrist curl in between 20, 20, 15, 15
yates row same

C • Two Buck! 14

Mega Sleep. Had nightmares about CF Open WOD 12.1:
7 minutes Max Burpees.

Cf beastmode...solo pull day

WUP
RUN 400
SQUAT, 4X20, STRETCH

DL 5X5
Wup 95x10, 135x10

185x5 ez
205x5
225x5
255x5 fighting rounding
275x5 rounding so stopped here.

Need to get on GHD before every WOD like Greg Amundson's
Wup.

Dope ass vinyasa2 class witj anne. Full house.
Shoulder and lb suoer tight first half.
Nice release

Knee better today.

Shoulder sore/weird from tgu

Push press
95x5
115x5
125x3
135x2
155x1
165x1 pr had to press it out.

Worked with Kiwi who is a beast.

METCON
ROW 800...1:41 PACE..FADED
RUN 800...3:15 SPLJT?
Transition in red zone w wobbly legs.
Def felt yesterday in hammies. Not tight,
As much as Pumped

Before CF, down to beach, end of pier and back.
Out easy, back harder.
Knee sore until end.

1130-730

CF Pacific Coast

WUP

WOD
Good Mornings
5-5-5-5-5
75-85-95-105-115
Could go heavier easily

Followed by:
AMRAP 10
2 Turkish Get Ups
4 Clapping Push Ups
6 V Ups

Finished 10 rounds with 5 secs to spare.
Careful with TGUs @35 dbell
Just not stable

Situp/squats...20/20, continuous

Helen kellers
Leg levers
Good morning darlings

home-la cumbre-foothills-school-hill-la cumbre-la colina

felt awesome though. just pose running to take stress off knees.

knee pain from beginning, but feels fine up/down hills and skipping over
technical shit. so that's what I did.

R hammy still tight from bench sesh. keep cramping/pulling hammies when benching heavier.

***
scheduled consult with orthopod for next monday for R shoulder/L knee.
should be fun.

vinyasa flow level 3 class.
much better. finally!

need to work mobility on pecs/lats/biceps as much as shoulders. way too tight, especially pecs/biceps.