Shane: Monday 101101, Tuesday 101102 & Wednesday 101103

I'm back!  Well, sort of...  I'm still dealing with the end of this cold, but I'm not "sick" any more.  And the shoulder is still not fully ready.  So I gave Ben a list of all the movements that I felt comfortable doing with the shoulder and asked him to provide me some programming.  I'm thinking another week or two max of avoiding overhead movements and I should be back ready to go...

Monday 101101:
5 rounds for time:
200m run
10 deadlifts 205#
All while wearing 20# vest
10:18.  Not a bad first day back but this was brutal.  The weight of the vest is not as much of a deal as it is the effect it has on your breathing.

Tuesday 101102:
An OPT Big Dawgs style ass whoopin':
A1. Backsquat @ 30X2 @ 50% (go for speed); 3 x 5; rest 90 sec
A2. Box Jumps 30 inch; 3 x 15 unbroken; rest 90 sec
B. Backsquat @ 30X0 @ 80%; 3 x 3; rest 1 min
C1. GHD Sit Ups @ 1010; 15 unbroken; rest 10 sec
C2. Hip Extensions @ 1010; 15 unbroken; rest 10 sec
C3. Strict Pullups - 15 unbroken; rest 90 sec x 3
This was a lot tougher than it looks.  I took a little less rest that prescribed in the early sets just in the essense of time, had to get to work.  Did A1 @ 190#, A2 all unbroken, B @ 305#, C1 all unbroken, C2 all unbroken, C3 all unbroken except set 3 which a little kipping came in naturally when I started struggling and then had to split the set 12-3.  Strict pullups are not like kipping, once you hit the wall, you are done, no matter how mentally tough you are in staying on the bar.

Wednesday 101103:
Rest Day.

Thanks Ben.  Programming is going awesome so far.