I was at Midland Chiropractic Sports Rehab for 80 minutes yesterday. Shoulder impingement just like I thought and maybe a bulging disc. Did a bunch of e-stim on the shoulder and low back. Put me on a spinal decompression table for about 15 minutes, and did some stretching too. Going back Wednesday, Monday, Wednesday, and then we’ll re-evaluate where things are at. So, I’m staying away from overhead movements, which sucks, but it just hurts way too much and isn’t worth hurting things further.
In for the 9am class and then stayed after to help Matt hang up a couple sets of rings for muscle-ups.
Warm-up
6:00 to stretch out shoulders and do some HR Push-ups.
Strength
Bench Press
- 10×45#
- 5×95#
- 7x5x135#
Can’t do shoulder press, so bench it was. Nothing crazy with the shoulder. Could feel a little pressure so didn’t want to go any heavier.
Conditioning
7:00 AMRAP
- Burpees (6″ target)
- EMOM 5 Deadlifts (205#)
* Workout starts with wall balls. At the one minute mark (and every minute after) complete 5 deadlifts.
I got 18 burpees in the first minute, 8 or 9 per minute, and then 11 in the final minute to total 73 burpees in addition to the 30 deadlifts. Glad the deadlifts didn’t bother my back.
Midline
3 Rounds NFT
- 20 Russian twists (53#)
- 30s Plank
My back was starting to hurt on the other side from the twists, so I cut myself off after 3 rounds. I don’t need any new injuries to start.
Nick Momrik's Fitness Logs 