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 am in week 2 of a fun online rowing competition and today workout was 17.2
10min AMRAP of 250m row then 10 TTB
I love TTB because it is something I am good at! So my score was 6 rounds and 13m.
Afterwards I have been working on my squat. Since I had meniscus surgery in Feb it has been a slow progress of building my strength back. Each week I am trying to add 5-10lbs to my 5 rep back squats set.
Today I warmed up with 85/105/125/135/140
Then did 5 sets of 5 reps @ 145. My legs became tired towards the end but I did them all with proper form and enjoyed it!
In between each set I did sets of 10 GHR with a small red band to assist me. I am working on building flute strength.
Lastly I wanted to work on OHS from Friday so I worked up to a heavy set of 2 reps with 1 second pause.
85/95/105/115/125/135 I could have done 5-10 more pounds but decide to not push too far today.
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