ModWOD Tuesday

Iron scap

5' double unders

Backsquats

5-5-5-5-5

35#-57#-68#-80#-100#

3-3-3-3

111#-123#-134#-146#

2-2

157#-168#

1-1

179#-190#

5rds

0.5m airdyne

10alt dumb bell curls 25#

4x10sec L-sits

5rds

10alt tire step ups

20#medball airsquats

4rds

1' plank

15 leg raises

50 push-ups

Mobi

1hour of kick board swim

Squats and airdyne - airdyne and squats

Here is what I did yesterday and today. 

Felt sore and some pain in my deltoid, infraspinatus and teres (minor

 and major). My biceps, wrist, elbow and forearm have not been bugging me lately. I do think my triceps (long and lateral) hurt though. Or the corabrachialis. Maybe they are just sore beause they try to compensate? 

Anyway, I did have some more headaches today while doing Ghd sit-ups... I will not do them for a while. And pistols didn't feel too good on the right calf...rest as well. 

Wednesday

Warm up

Roll

5-5-5-5 ring rows

25/25 Ghd 

1' plank hold 

Squat holds

Front squat 

3-3-2-2-2-1-1

Up to 170#

WOD 5rds

1m airdyne

20 toe to rig raises

20 alternating dumbbell curls 20# each

Airsquats

Mobi

Thursday

Roll

Iron scap

20 leg raises for quality

50/50 ghd

WOD 3rds

1m airdyne

5-10 sec / 3 rep L-sit

20 alternating DB curls

3 x15 calorie airdyne sprints 

Goblet 35#squats and Pistols and planks for fun in 10'.

Mobi

Working out while injured

Yes, I have an acute c5/c6 disk herniation, as well as a knot into left palm that has today been diagnosed as Vikings Disease/dupuytrens contracture (beginning stage) but the pain and discomfort is not going to stop me at the gym. To a certain extent that is. Obviously I cannot do overhead stuff or hang on the rings, do pull ups etc but I can squat (front, back, one-legged, goblets), I can hit miles on the airdyne, slow one on the rower and do lunges, leg raises, planks, one-armed stuff etc. I am working around my injuries. 

I have to do this because otherwise I would allow depression to creep up, and I would probably encounter other health problems to develop. 

Yes, it's hard to not do the things I love in the way that I would like to, but I have to deal with it and tell myself that it will be ok. That I will be ok. 

Monday

Warm up

50/50 Ghd

Airsquats

WOD 1

5 rounds

1.5m airdyne 

1'plank

3-3-3-3 front squats (light)

WOD 2 

5rounds

10 right arm 35# KB snatch

50m 100# sled pull

10 alternating pistols

 

Stretch

Tuesday

Iron scap

Roll

Band

5-5-3-3-3-3-2-1

Backsquats up to 210#

3 position power clean

Up to 130#

WOD 

3k row in 13:30

25 Stabilized planks

25 Toe to rig

30 alternating 20/25# DB curls

Mobi