rehab day 1
well, by Wednesday AM I could move. Let’s just say it hurts most when I try to put on my socks.
Warm-Up: 5 minutes on the airdyne, then, agility ladder stuff. Shoulder mobility. Jumping jacks. High knees, etc.
Burpees: 5 x 5 @ 60s. Surprised, but these were not a problem.
Shoulder Rehab: Front deltoid raises, 3 x 10 x each arm x 10 lbs DBs; shoulder press: 3 x 8 x 25 lb KBs. These were done on a 3 minute interval.
Chin-Ups: 5, 4, 3, 1. 3 minute interval between sets.
Conditioning: 5 rounds, 3 minute interval: 10 farmer carry box step ups with 25 lb DBs (50 lbs total) @ 20″ / 150 jump rope single unders. Most rounds I had 70-55 seconds rest.
It doesn’t seem like much and I suppose it isn’t but it got my heart rate up and kept it up.
My back was OK. While my back is repairing I’ll have to focus on upper body work. I haven’t rewritten my program yet but you can bet I will. While God is still chuckling about this setback I’ll just improvise, lest a new set of plans makes things worse. The lesson to learn here is that, no matter what you think you’re doing, if the plan has to give way then the plan has to give way.