So my bicep tendon and knee are both aching today. I did front squats @crossfit Mechanix on Tuesday for #155 for 4 reps. A friend videoed it and I realized I need a lot more work on the left quad strength.
So the last 4 weeks, me and a couple girls in my gym have been doing an online rowing competition (royalty rowing) for fun….Well the last workout this past Sunday was pretty brutal mentally on me and apparently physical too. A couple days ago, my right bicep tendon started aching bad. So here again goes the joys of being a masters athlete. I truly wish I could master (no pun intended) preventing injury but I feel that my mind thinks I feel great some days when I actually need to rest! How many of you have this problem? Tell me I am not alone out there lol. So it looks like I will be avoiding making it worse for at least a couple weeks. So here is today workout. Hope you enjoy!
Strict TTB x 5 Good Mornings x 10 #55-60 SA KB Press ( left only) x 10 #35
KB snatch ( left arm only) Burpees Box Jumps Push ups (more weight on left side)
Rest 3 min
Bulgarian Split Squat w/#35 x 5 each leg AD x 15cal V-up x 10 Single Leg Deadlift #44 x 10 alternating
Rest 3 min
Goblet Squats x 10 Ring Dips x 4 30sec AD sprints @90%max effort Sit-ups x 10
So I have been back to crossfit workouts now for a month or so now. I am progressively increasing weight but staying conservative so I don’t further injure myself. Today’s training session was the following:
PC work to moderate 3 rep #65/75/85/95
Ring Dips 5-7 comfortably
Strict TTB x 10
Bicep curls x 12 Front Squat 3 sets of 10 reps
#85/95/105 to a bench to not go too low due to knee surgery. 5 rounds
Today I did some PT exercises on knee to focus on quad & glute med work. Then I decided to move but not kill it today after all the strict work on my upper body! Here is a pretty short & sweet workout!
5 rounds :
1: High/Low planks x 20
2: Alternating Bicep curls x 24 #22
3: #5 Weighted ring dips x 4 (felt good will increase # next time)
4: Side plank 30 sec each side after 3 rounds I only did right leg. I was having some pain in surgery leg so didn’t chance it.