A. 5 sets:
1. Half kneeling press @20X3; 8 reps each arm; rest 30s btw arms ***keep elbow tucked in and keep weight moderate***
1. Half kneeling press @20X3; 8 reps each arm; rest 30s btw arms ***keep elbow tucked in and keep weight moderate***
2. Ring Rows; 6.6.6; rest 15s
3. HS hold - if pain then go to FLR on rings; 30s; rest 2 minutes
Did kneeling press lighter (12kg compared to 16kg last two weeks) and focused on elbow position, shoulder stability throughout movement. These were all fine on shoulder.
Did kneeling press lighter (12kg compared to 16kg last two weeks) and focused on elbow position, shoulder stability throughout movement. These were all fine on shoulder.
B. Hinge rows: 4x10 w/ 90" rest
Had to really focus on engaging upper back muscles to ensure stability and keep shoulder from feeling strained in the open hinge position. Was able to make it solid and pain-free.
C. 3 sets:
1. Toes to bar; amrap in 20s; rest 15s
2. Hollow body rocks; amrap in 30s; rest 15s
3. upright ring hold; 20s; rest 2 minutes
T2B = 14, 15, 15 reps. Did ring holds for 30" by mistake. Good solid core work and no shoulder pain.
D. 4 sets:
200m Ski Erg @ 85%
T2B = 14, 15, 15 reps. Did ring holds for 30" by mistake. Good solid core work and no shoulder pain.
D. 4 sets:
200m Ski Erg @ 85%
amrap (-2) strict neutral pull ups on rings
Rest 2 minutes
Ski sets all around 0:45 (1:58-2:00/500m pace). Pullups = 7,7,6,6 reps.
OVERALL: Nothing bothered the shoulder. It's still improving but I definitely feel these movements were much better for it at this point - still discomfort with external rotation and elbows out positions. General tightness all around the area - hoping a sports massage on Thurs will help work that out, along with ongoing mobility work.
Ski sets all around 0:45 (1:58-2:00/500m pace). Pullups = 7,7,6,6 reps.
OVERALL: Nothing bothered the shoulder. It's still improving but I definitely feel these movements were much better for it at this point - still discomfort with external rotation and elbows out positions. General tightness all around the area - hoping a sports massage on Thurs will help work that out, along with ongoing mobility work.
Great to hear on the shoulder. We will still get some solid training in as it heals. Most strains (if thats what it is) will take 3-4 weeks to heal so won't be long, but if we aren't careful we will extend that healing time which we don't want to do.
ReplyDeleteSounds like a big win today!