T Nation

CrossPower - CrossFit/Speed/Power Training


#501

7/12

  1. 5’ Row warmup - again trying to keep doing this daily - I go about 1300-1350 when warming up. Could probably do about 1500 if I pushed it.
  2. 5x8 DB deadlifts with 200# total - these are obviously a lot more ROM but not that heavy.
  3. 5x8 incline DB press to 60#s - first time doing any pushing in ages. Shoulder felt decent.
  4. 5x8 superset curls and triceps
  5. 5x8 Lateral raises

Good little session.


#502

7/13

  1. 5’ row first thing AM

Track workout

  1. Warmup - jog, drills, buildups
  2. MB throws - 12 throws
  3. Standing Shot x6 - around 35-36’
  4. Shuffle throw Shot x5 - 42-45’
  5. Discus stand throws x8 at around 100’ and one full throw a little under 120’
  6. Plyos - 30 contacts
  7. Acceleration - 16x20m

Felt pretty quick today. Interestingly, the standing throws were worse than last week, but the throws with a shuffle were WAY better (10-15% better) which is very encouraging!


#503

7/14

Golf. Got better - 96 this time.

7/15

Off.


#504

7/16

Knee really bothering me (inside of left knee) since golf on Saturday - so taking today off and just doing upper body and maybe some KB swings. Hopefully feeling better tomorrow.


#505

7/17

Got some compression sleeves, and at least along with Aspirin, has helped w inflammation and a bit with pain.

Hotel workout:

  1. Chest Press - around 60 reps - got pretty heavy
  2. Lat Pull-downs - around 60 reps - also heavy
  3. Light weight high weight sets of leg ext and leg curls - 2x30 rep sets - felt ok on knee
  4. Light weight high rep sets of OH press and seated rows - 2x30 rep sets
  5. DB curls - about 40 reps low rest
  6. Farmer walks - 100m straight