Shoulder is pretty much the same, but back doesn’t bother me unless I get in certain positions. Heading back to Midland Chiropractic Sports Rehab this afternoon for my 2nd session. I’ve also ordered my own TENS unit after finding out they only cost $100. I remember the Marc Pro being about $600 and saying no thanks. For $100, I can’t go wrong though. The unit is a great way to speed up recovery.
The gym is winding down to rest up for the first Open WOD, which gets announced tomorrow. I could use a lighter day anyway with my injuries and there was no lack of intensity with the workout.
Warm-up
- 20 Zombie Kicks
- 20 Air Squats
- 20/20 Leg Swings (F-B, S-S)
- Shoulder stretching
- “Roxanne” with jumping jacks, burpees, and squat jumps
Conditioning
- 1,000m Row
- 30 Hang Power Cleans (135#)
- 30 Ring Rows (feet on 12″ box)
I substituted the ring rows in for C2B pull-ups, which lost some intensity at the end because I have to rest so much in between ring rows. I set a PR on my 1,000m row with a 3:25.3! First PR I’ve set in over a month. I held my pace around 1:44-1:45 and then kicked it in to high gear for the last 100+ meters. Took a pretty big break walking over to my bar and did the cleans in 6 sets of 5. I would count to between 5 and 7 between sets before picking the bar back up. It’s a great way to manage rest periods. Ring rows were pretty much doubles the whole way. Slow! Finished right at 10:00 total time.
Nick Momrik's Fitness Logs 