(1) Warm up
Rehab #3 - 3x10 reps + abductor work w/ band
MP - forearm massage, triceps massage, ankle mob, shoulder socket, t spine mob
(2) 5 rounds, each for time w/ 3 minutes rest in between
20 pullups
30 pushups
40 squirms
50 calf raises
R1 - 2:10, R2 - 2:15, R3 - 2:22, R4 - ?, R5 - 2:19
(3) Mob - wrist flexibility, T-L spine love w/ double ball, psoas massage, front rack levator, calves, chest/bicep arm distraction
- Notes: This was my modified crippled barbara since I can't do situps or squats. All the pullups were unbroken which I felt really good about. I am sure my hips are super weak but my kip felt great and as strong as ever - weighted pullups seem to really be helping. Pushups were broken after R2, squirms were kind of a filler to be honest. Felt a little pukie coming before the last round.
- Nutrition: Awesome - probably the cleanest I have ever been. No dairy, no protein powder, I don't even have dark chocolate right now. Peanut butter is probably my biggest cheat right now...it's just too cheap per calorie to pass up on. Have some coconut milk too that I haven't cracked into yet. I have also started trying different greens to mix it up from spinach. Right now I have some large collard and chard leaves.
- Body: Feel great, no soreness and my hip flexor is feeling good. I am trying to decide what exercise to add in after this round of rehab...it is between air squats, lunges, or some light DB swings. Need something to start slowly getting my legs used to working as a whole unit again. I have also gotten better at looking at a workout and coming up with some movement prep to help me improve my positioning for those specific movements. The MWOD has definitely showed me how to do that...it's very intuitive when you think about it, just had never thought about breaking down movements like that before. Cool stuff.
- Side note: That T-L spine area was definitely tight and knotted up...good idea to give it some attention now and then.
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