(1) Warmup
Rehab #1 - 3x15 reps
Movement prep - elbow and rib massage, overhead distraction, shoulder IR, dislocates
(2) Weighted pullups 3-3-3
25#, 50#, 70#
Pullups and chinups @ each weight
1 minute rest between pull/chin, 2 minutes rest between set
(3) Muscle up practice - 3x3 assisted
(4) AMRAP in 30 seconds:
Pushups - 44
Ring pushups - 24
(5) 3 rounds for time:
Bear crawl x 4 lengths (~80 yds)
1 minute arch rock position
15 x ring rows
Time - 7:38
(6) Mob - hip capsule, shoulder IR, hip lunge stretch, shoulder ER w/ band
- Notes: Good day. Rehab is going really well and I can tell my hip flexor has gotten stronger from when I started. Shoulder dislocates have gotten easier I noticed...I think my shoulders are much more flexibile now; it will be interesting to see how my OHS is when I am all healed up. The upper back rib massage is still just beyond brutal though. weighted pulls are coming along. I think a 90-100# pullup is within reach by the end of the year, which would be a nice milestone.
- Nutrition: Really good. I have stopped taking whey and now my typical post workout is whole milk (usually with some chocolate powder for some more carbs) and canned salmon. Ideally I would get away from the milk too and possibly switch to sweet potato and salmon. Got a crockpot full of pork, carrots, mixed veggies, onion, and sweet potato waiting for me right now.
- Body: Upper quads are sore from where I rolled them yesterday near the IT band. first time I have had decent soreness just from rolling. Feel good...still out of shape but I am feeling more normal now. Can't wait to get on my legs again.
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