Thursday, 25 June 2015

Upper body workout with 10min EMOM WOD

This morning I was excited about getting into the gym early and stuck into an upper body workout.  I am still experiencing some pain in my left arm - and have booked to see the NHS doctor in a few weeks time.  I have tried all kinds of treatment, icing and stretching, and it just doesn't seem to be going away.  The good news is, I have full mobility on that side and it doesn't hurt when I train.  If I do experience some discomfort while training, I stop what I am doing and move on to the next exercise.
I don't want my right side to get too much bigger than my left, so I am also being pretty careful there.

This video from Barbell Shrugged was hugely helpful for me to understand more about shoulder injuries and exercises you can do to prevent imbalances etc

Today was a bit of a splice between rehab type exercises, testing the water with my arm and doing what I know is fine.

Warm up:  5mins on elliptical machine

Stretching:  Biceps, Triceps, lots of arm swings, some chest stretches and
wrist mobility.

Rep / Set Scheme:
15+ reps per set
4 sets per exercise
drop set or rest-pause on the last set (make sure you go to failure)

Pre-work set - Rotator cuff drills with cable machine & light DB
Arm swings between each set

Face pull with rope on cable machine
Level 4, Level 14 and Level 18 performed as a super set
Seated Arnold DB press (slow and steady)
*I can't reach full extension on this exercise with my left arm
Close grip push up
DB side and front raises
Upright cable row
Triceps cable press down
Skull crusher with barbell
Bench press (light, slow and controlled)

This is the face pull exercise.  Low, medium and high.  Hit one after the other and make sure you squeeze your back!  Pretend there is a pencil between your shoulder blades and you don't want it to drop on the floor :)

 Bestie came over and completed her workout for the morning while I was in the middle of my upright cable rows. I have never done these before (usually use a BB) and I loved them!  I used a light weight and made sure I felt the burn, with a rest pause set to finish.

Once I was done with my bodybuilding, I wanted to grab a barbell.  The barbells in my local gym are way too big for my baby hands (no such thing as a women's barbell here!) and there is hardly any grip left - but I made do and figured it was all good training for when I get back to my Rogue Bella at CrossFit.

10min EMOM

1 x deadlift, 1 x power clean, 1 x hang clean, 2 x front squat
I used 30kgs.
Very light weight for me but I made sure my technique was as good as I could get it and I focused on mind/muscle connection.

Buy out was 100 DUs not for time. For fun.
I managed 50 reps unbroken, then 30 unbroken and 20 to finish off.

Row for the day: 500m in 1.56seconds

I am trying to row as much as I can right now, because I hate it, and I want to row until it gets better.  Don't hide away from those weaknesses - attack them and make them a strength!

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