Four weeks of swings: 10

19:05 Home


Warm Up (8kg)


1. 10 x halo left
2. 10 x Touch the Wall Drill – with Weight
3.  10 x halos right.
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: MobilityWOD 363 Hip opener.

SI Rehab.


Workout - Part 1 (20kg)



1. 20 x Two Handed Swings
2. 1 x Plank
Repeat x 5 for 100 Swings and 5 Planks.

Workout – Part 2 (20kg)

Tabata Towel Swings
20 Seconds Swings – 10 Seconds Rest
Repeat for a full 4 Minutes!

Finisher (20kg)

1. 30 x Goblet Squats
2. 1 Min Rest
3. 20 x Goblet Squats
4. 1 Min rest
5. 10 x Goblet Squats



Cool Down

Stretch: hamstrings
Foam roll: Upper back,
Rehab: shoulder, SI,

Recovery day.

13:00 Home

Somatics.
Rehab: SI, AT,Shoulder.
Stretch: Quads and calves.

Four weeks of swings: 9

13:15 Home


Warm Up (8kg)


1. 10 x halo left
2. 10 x Touch the Wall Drill – with Weight
3.  10 x halos right.
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: MobilityWOD 363 Hip opener.

SI Rehab.


Workout (20kg)



1. 20 x Towel Swings
2. 1 x Goblet Squat
3. 15 x Towel Swings
4. 3 x Goblet Squat
5. 10 x Two Handed Swings
6. 5 x Goblet Squat
7. 15 x Two Handed Swings
8. 10 x Goblet Squat
9. 20 x Two Handed Swings


Finisher


Footwork
8x 1 minute with 20 seconds rest.


Cool Down

Stretch: hamstrings
Foam roll: Upper back, Quads, Glutes.
Rehab: shoulder, SI, AT

Shoulder continues to improve. I was able to do halos without pain and added external rotation with a theraband.

Light day

19:00 Home

TGU 1 each side.
Plank 3x1 minutes


Footwork
8x 1 minute with 20 seconds rest.

Somatics.
Rehab: SI, AT.

The Value of Timing in Tactics

The Value of Timing in Tactics, by Zbigniew Czajkowski.

Four weeks of swings: 8

19:15 Home


Warm Up (8kg)


1. 10 x arm raises
2. 10 x Touch the Wall Drill – with Weight
3.  10 x arm circles
4. 10 x Touch the Wall Drill – with Weight
5. Stretch: MobilityWOD 363 Hip opener.

SI Rehab.


Workout


Tabata Swings 20Kb
20 Seconds Swings – 10 Seconds Rest
Repeat for a full 4 Minutes!

Finisher


20 x Goblet Squats 20Kg


Cool Down

Stretch: hamstrings
Foam roll: Upper back, Quads, Glutes.
Ice: Shoulder.

Shoulder is starting to feel better. I have almost full ROM with very little pain. Will continue to ice and rest and start rehab early next week.

Recovery

19:00 Home

Somatics
SI Rehab.
AT Rehab.
Soft tissue glutes.
Ice shoulder.

I"m liking these SI exercises. They are fast, can be done anywhere and seem to make a real difference. They are also the same exercises my PT was doing with me last year. Consistency is key. When combined with some soft tissue work on the pririformis using a hockey ball. the results are even better.

My shoulder is starting to feel better. Ice and whiskey is a fantastic combination, for both drinking and injuries. Their is still pain and weakness but I have recovered some ROM. I'll continue to rest and ice while training around the injury. Hopefully I get get some light massage on the area as well.