Felt exhausted on Tuesday from all the time out in the sun and playing Spikeball/Slammo. Wasn’t sore from Murph at all though. Wednesday walked 18 on the course. So with the 20 minute treadmill run on Friday and Murph on Monday that was only 2 workouts over 6 days. Ready to get back at it today.
At Regionals I had an assessment from Airrosti and the doc there thinks I have bicep tendonitis in that left arm. So now I know what to do to tackle the issue and hopefully get it cleared up soon. The last two days I did 20-30 minutes of mobility work around my left shoulder and arm instead of spending time doing ROMWOD. I’ll probably continue to do that at least during the week when I don’t have as much time. I’ve also started using my TENS unit on the area to try to speed things up.
Warm-up
- Crossover Symmetry Activation
- 3 Rounds
- 10 PVC passes
- Shoulder internal rotation stretching
- 10 OHS (PVC)
I’ve noticed with some of the new mobility work that I’m missing some internal rotation so this was good to work on.
Accessory
10:00 EMOM
- 2 Turkish Get-ups (44#)
One rep per arm each round. Easy.
Conditioning
5 Rounds
- 10 Toes To Bar
- 10 Power Snatches (75#)
- 10 Wall Balls (20#, 10′)
Did 2 rounds of T2B unbroken and 2×5 the other rounds. Snatches all unbroken sets. First round was done around 1:26 and finished in 8:09. This is one of the BTWB Fitness Level workouts in the Light category. Nice combination of movements.
60 Reps
- Ball Slams (30#)
Unbroken in 2:39. Really wanted to rest around 40 reps, but kept moving. Big arm pump after. Could barely put my shirt on.
Run
Went out in the afternoon for a casual jog. Didn’t care about pace or distance but had a loop in mind I planned to run. Was guessing I was going at a 10-10:30 pace, but never checked my watch until I finished. It was a pleasant surprise to see a 9:48/mile average. Went 2.6 miles in 25:26.
Nick Momrik's Fitness Logs 
