Handstand PU, KB Swings, GHD's

Max rounds and reps in eight minuts of:
4 handstand push-ups
2 pood KB swings 8 reps
12 GHD Sit-ups

Subbed a 70lb dumbell for KB

I got 7 rounds plus the Handstand push-ups and one KB swing.

Row, power clean, Thrusters

Five rounds for time of:
Row 500 meters
135 pound power clean
95 pound Thrusters, 15 reps

I subbed SDHP for the rows.

Time-38:18

I started with a goal of under 25 minutes by the second round I changed it to 40 minutes for a goal. I have lost conditioning and I am working to get it back with a sore shoulder and sternum. Man, this one SUCKED!

Back squat

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

225
225
245
245
265
265
265
265
275
275

My shoulder was giving me trouble on this one. I could not get my left arm back far enough with the bar siting on my back so I had to use the blue sissy pad. I have never used that thing and I hate it. It makes the bar sit higher on your shoulders and shifts around as you squat. It is much more unstable but it did leave some pretty cool marks on my shoulders that I found last night.

"Stephen"

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Time:20:31

The good news is I was thinking about my lungs and energy more than my bad shoulder and sternum. The bad news is I was thinking about my lungs and energy more than my bad shoulder and sternum.

Deadlift 5,5,5,5,5,5,5

Deadlift 5-5-5-5-5-5-5 reps

135
225
225
225
225
225
225

I am still skipping workouts but I did not think I would be able to do this one a few days ago and I made it through. I did it a little different than it was intended. I went through it with a med. light weight but fairly fast to get heartrait up. I mainly worked on form and motion. I thought I would do it with only 135 but that felt easy enough on the bad shoulder that I put another set of bumpers on. My sore shoulder is screaming but I am pretty sure I did not do anything to hurt it.

Other signs 0f improvement are:

I can do push-ups again with less pain each day
I can do a hand stand (I can only dip about an inch and then I am on my face)
I can do connective pull-ups as long as they are dead hang, Kips are killing my sternum and shoulder
I can do GHD sit-ups with extending each arm to the ground

I feel good about this considering this time last week I was in a neck brace looking at a cat scan machine, getting X-rays, stitches and thinking my collar bone was out of place. I haven't taken a pain pill in two days. I am getting better, I just want to be back to 100% faster.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Time:29:20

This is one I could do without slowing my recovery. Sternum is still painful in running motion. I also had to keep the ball above my chest. If it dipped my left side was too week to bring it back up. However, I felt good to feel like I was pushing hard through a workout which is the first time since the wreck.

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters Run
400 meters backwards

Time=14:11

This was perfect for me after the accident. Did it in the main loop of the school, 210 yards which is about 10 meters shy of 200. So I went an extra 40 meters for the last lap of the 800s and 20 meters for the 400s. My first few laps were the slowest. After a while I loosened up and it got better. I did not even have to think about my left side when I went backwards for some reason. I would like to do this one when I am running on all pistons.