Jeanna shoulder therapy in the morning
- PT stretched out shoulder
- 12/10/8/6/12 – shoulder “hug a barrels” on foam roller – 6#s
- 12/10/8/6/12 – Triceps on foam roller – 6#s
-12/10/8/6/12 – Serratus pull downs on foam roller – 8#
- 20 girl push-ups (felt good – first time to do a push up since surgery on 10/20/10)
-10 Ab ball walkout on hands – felt good, very little pain in shoulder – also 1st attempt surgery
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Warm Up:
- Foam Rolling (5 minutes)
-Forward lunge – 10 each leg
-High knees – 20
-Butt kicks – 20
-Leg swings (forward/side)
- Jump Rope work (3 minutes)
- Squats from fighting stance (1 minute) – switch stance at 30 seconds
- Combat get up (1 minute) – alternate sides each time (Jeanna only to get up on Right side because of shoulder surgery)
- Mtn climbers (1 minute)
- Left Straight punches – 10 reps
- Right Straight punches– 10 reps
- Advancing Left Straight punches - 10 reps
- Advancing Right Straight punches – 10 reps
-Left/Right Straight punch combo – 10 reps
- Plank (4 sets) (MARK ONLY – JEANNA TO DO CENTER PLANK ONLY)
1. Center -hold 30 seconds (rest 10 sec)
2. Lift left leg – hold 30 seconds (rest 10 sec)
3. Lift Right leg – hold 30 seconds (rest 10 sec)
4. Center -hold 30 seconds
Workout:
3 Rounds - 1 minute rest between each round:
- Stretch punch L/R combo with 5# DB – 1 min
- Ball Slams – 1min
-Front Groin Kick Rt leg only – 1 min
- Wall Ball – 20# - 1 min
- Front Groin Kick Left Leg only – 1 min
This Wod was a good kick in the junk. It had a lot of technical elements and my lower body is pleasantly sore. We didn't count round just did everything as fast as possible.
ReplyDeleteDri-Fire work went well were concentrating on the fundamentals and everything is going to gel for Jeanna when she gets over the recoil of the weapon. All she really needs is trigger time.