brcf

Did the workou yesterday do my shoulder its not soo good I will travel on wednesday so make some changes SN 10min for a heavy on the day 205 EMOM 12min  1 SN  - 165 Did some complex on C e J AMRAP 10min 5MU  - (3/2) 10 pistols  15 DB Thrsuter 35lbs 4 rounds + 3 MU Shoulders tired leg little , worst in thursters last round start fuck my gas/aerobic

- REST on SAturday DL 285 x8 305 x 6 325 x 4 * Done but lowerback a little bit off  today Wod Amrap 10min 7 Sq Sn 95 14 burpee over bar 75 reps - 3rounds + 7sn+5 burpee * shoulder tired.

AM. row 500m rest 1min 1k rest 2min [1,5k rest 3min 2k 500m - 1:45,7  s/m 28 1k - 1:54 (3:48) s/m 28 1,5k - 2:00 ( 6:00) s/m 26 2k - 1:58 ( 7:55) s/m 24 Every time i start stonrg in leg, i feel almosta a cramp/tension inside legs /adductors - left leg like a ROCK all the time - this time lower back(maybe hip flexors)  i feel tension - long time i dindt feel - Worst then i expected -not a good weekend in sleep / food PM: CeJ 160x 7 170x 5 185 x3 190 x 1 MU- Strict CTB-

`Psub press 135 x6 155 x5 press 85x6 100 x 4 DI the workout below on Thursday - my neck is too much tension with traps , so i let for thursday EMOM 16min 1º - 8 CTB 2º - 12 HSPU (didi some  reps with strict form

AM> 6 rounds 45seg row desc 3:30 try to keep 1:35/37 all rows BS. 220 x 8 23 x6 250 x4 190 x 12 - still weak on legs , after accident tryin to get readyup 6

Week 7 of programming Snatch 125 x7 135 x5 140 x3 150 x 3 - Lost my timing 3Rds for time 12 DL (135) 9H.PC 25 DU 6 S2OH 25 DU -9:27 - DL in 6/6 / PC and S2OH UB - First time DU after the accident , broke some DU - Really hard for keep those , if it was 5 rounds i will need another pace or mybe broke PC and OH