Press/pullups, rehab3

1400 PT

Heat

(1) Warm up

Rehab #3 - 3x12 reps all across

Movement prep - front rack socket stretch, overhead distraction, rib massage

(2) 5 rounds for time:

1 x press, 105#

1 x strict pullup

1 x press

3 x strict pullup

1 x press

5 x strict pullup

Forgot to start watch

Started with 110# and lowered to 105# after the first round

(3) 50 4ct overheads for time, 30# med ball

Ball cannot be put down

Time - 7:39

(4) Mob - foot massage, 2 minute squat, shoulder sink, bent leg hammie stretch, couch stretch

• Notes: Press was a little weak but my form felt decent even though I was getting close to burning out. The 4 count overheads suck - front of my shoulders were on fire. Finished second round of rehab today, so next cycle will be 3x15 reps each time. Once I finish that and move back down to 3x10, I will start implementing a few bodyweight squats and lunges on rehab day #2, and eventually swings as well. Then it will be time for the bike, pool, lifting, jogging, running, awesomeness, ect.
• Nutrition: Good. Starting to get into a swing of eating a big breakfast, working out on an empty stomach and then getting some PWO food and then a bigger dinner. It is working well while I am in relatively low activity...once I get back into normal routines I will have to add lunch back in.
• Body: Traps are sore. Hip flexor feels really good - I like the results I am seeing so far from the rehab. I am a little tight all around my neck in general, so I will do some mobility to work on that tonight.