Going into yesterday, I had a sprain or hot spot just below mid back in spine.  Today it is feeling MUCH better.  Doctor gave me a cortisone shot in the bursa sac today.  X-rays and ultrasound doesn't indicate any tears.  He suspects inflammation causing tendon pain and radiation down arm.  2 weeks he'll see me again and may inject AC joint if pain persists however there was no pain to indicate an AC joint issue. 

AM
Swim 25m on the min for 36 min (900m) @85% effort

PM 

"flight simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

you MUST stop b/t sets
you CANNOT skip singles in b/t sets

+

21-15-9 
Power clean 185# 
Box jump 30"

-

AM:

30m AD: 15m @ lvl 2, 15m @ lvl 1

PM:

Flight Simulator: 7:43 (last PR was 9:40 in 2011 and 21:53 in 2009)  Today all sets were unbroken for the double unders. 

Metcon: 5:45  Not really worth timing but subbed x2 sit-ups for power cleans.  Doc said no lifting using arms for a few days.  Following his advice.  Did this just for the practice on 30" BJ rebounds.  

AM
Airdyne 5 min z1
+
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x35
+
Airdyne 5 min z1

PM
On the minute for 22 min
Odd- 7 power clean 140#
Even- 8 toes to bar
+
On the minute for 22 min
Odd- 7 TnG deadlift 295#
Even- 10 CTB chin ups

-

AM:
Done: Held 1840 c/ph.  Felt pretty good and got stronger towards the end.

PM:
The first 22 minutes was alright and had no issues.  The last 3 rounds of deadliest and C2B were brutal today.  Had a more difficult time than our session last week.  The extra round and weight had more of an impact on the last 22m.  I used a whole role of tape on hands this go around and didn't result in any tears although I have some blisters.  It was a rough PM session.

AM
Row 500m @85%
Rest 2 min
x8

1:37, 1:38, 1:39, 1:39, 1:40, 1:39, 1:40, 1:41 - Got a little rough on legs.  Still a little sore from those 315# BS the other day.

PM 

A. Squat snatch 2, 2, 1, 1; rest 3 min
B. 1 1/4 back squat 5, 4, 3, 2, 1; rest 3 min
+
50 hang squat clean for time 135#

A: 195/205/215/225
B: 265/285/305/315/320# - Felt heavy
Time: 3:54 - I'm going to say it one more time.  The legs have been trashed ever since the 315# wod several days ago.  They felt like crap tonight but hung in there.  It was a little more miserable than I had anticipated. 

AM
Run 45 min z1 out of bed fasted

PM
15 min amrap:
75 power snatch 75#
150 double unders
75 calories airdyne

-

AM: Ran on hilly trails

PM: At a volleyball tourney all day and didn't get home till late.  Knee's were a little smoked from the run and didn't have it in me for the PM.  Did a tabata of troubling movements in the living room for this one.  Tomorrow rest day, regrouping and back at it on tuesday.

AM
A. Split jerk clusters 1.1.1.1.1x3; rest 20 sec/rest 3 min
B. Push jerk; build to a tough single
+
For time:
50 hspu
25 muscle ups

PM
5-4-3-2-1
Back squat 315#
Weighted chin up 44#

-

AM:
A: Worked up to 115kg.  No jerk blocks so just worked jerks off a rack.  Shoulder not playing well, stopped there.
B: Technique only
Time: 14:25 - didn't feel strong today on hspu's.  Failed the first two MU's because dip strength was affected by hspu's.  

PM:
4:37 - Small transition times between pull-up rig and getting DB situated.  BS was uncomfortable but solid.

Rest Day

E:  Using this to makeup yesterdays AM session.

30m AD @ lvl 1

AM
Swim 25m on the min for 32 min (800m) @85% effort

PM
5 rounds for time:
5 power snatch 155#
7 hspu
14 pistols

-

AM: Skipped, no time

PM: 9:35 - hands were hamburger and long walk between hspu and platform.  I can shave 45 seconds off of this.  Pistols were tough after yesterdays session. HSPU all unbroken and strong