Week 4 Day 3+4

Thursday:

Active recovery

30 minute z1 = 20 min rowing, 10 min TrueForm runner (SLC got a couple of these this week, WOW...tough but very cool to play around on)

30 minute mobility = Tons of shoulder and hip mobility including banded stretches, foam rolling voodoo band flossing for shoulders, and ROMWOD.

Friday: unilateral structural + push int + pull end

A1. Weighted pull ups; 3-5 reps; rest 30s

A2. Push ups w/elbows tucked in; 8-10 reps; rest 30s

A3. Strict Pull ups; amrap in 20s; rest 2 minutes x 3 sets

Did 4 weighted pullups each set, 10 pushups each set, strict pullups = 13/12/12.

B. Backwards sorensen hold (GHD sit up position); 20-30s, rest 60s x 3 sets

Held for 30 seconds each set, hip was fine.

C. 20 Minute Alternating EMOM

1st: 45s ski erg @ 85%

2nd: 10 Ring rows

3rd: 45s Row @ 85%

4th: 40 Double Unders

Ski = 1:58-2:00/500m pace for all five. Ring rows were solid, felt good and shoulder was fine. Row = 1:50ish/500m pace for all. DUs = unbroken in rounds 1, 2, 4, and 5, tripped up around 20 on the 3rd set, but generally solid. Felt a bit better than last week as far as conditioning.

OVERALL: Good solid day on Fri, no shoulder or hip issues at all. Especially excited that hip felt good after a little running on Thurs. The shoulder definitely still has some range of motion limitations and occasional achiness, and I am being mindful of not sleeping on that side. But with a lot of attention to mobility and positioning during workouts, it seems to be responding well.