Sun, 23 Oct 16
Block 7, Wave 3 - Events
So I took my own advice and rested, iced, and did a good amount, but not too much, of bloodflow work and movement of my shoulder Friday night, Saturday, and Sunday morning and things felt good enough to give training a shot. I figured if nothing else I could throw weight over bar with my good arm.
Weight For Height
5ea x 28
3ea x 56
Since I was training by myself and I still had a good amount of studying to do for my midterm tomorrow, I chose not to set up the standards to throw the weight over and instead just threw arbitrarily for height. This is definitely not as fun or helpful, but now that I have thrown it over a bar a few times I can at least tell when I throw it well versus poorly. I wasn't sure how my left arm would do with this, but I warmed up well and eased into it and things seemed to be moving fine with no pain. I considered doing a little more volume, but decided that pushing the envelope with throwing was not the best idea of all time on a shoulder that only 2 days ago made me stop training early.
Yoke
100' x 250
100' x 450
2x50' x 650 - First run I setup loosey goosey and the suckiness of my performance showed this. Second run was much better.
2x20' x 740 - First run was crap, second run was much better.
pick and hold x 800 - I counted to fifty something in my head so maybe a 30 sec hold? I just wanted to how it felt on my knee and shoulder.
20' x 800 - Didn't feel great, but stability was ok. Heaviest weight I've walked with so far in my rehab.
I wasn't planning to go heavy on yoke today originally, but with my shoulder still being a little sketchy I didn't think sticking to my original training plan of doing the medley with a focus on heavy farmer's walk would be smart. I also didn't want to do full runs with a heavy yoke since I need to do that 2 weeks from now to reach a final decision about my ability to compete in MD Strongest so I settled for short runs and a timed hold. Shoulder felt fine throughout.
Keg Carry/Prowler Push
3 runs of 50' x 230 keg/50' x prowler + 280 - First time prowling in a long time and it was great, but also I probably should have started with something a little less demoralizingly heavy. Overall I was very happy to be able to train today and it put me back in a saner frame of mind to focus on school and finish up my midterms this coming week.
