#narrowgrip

Last Friday I felt much better with my inflamed shoulder so I decided to start working a bit more with it, little weights, just getting it back to rotation. Of course when it feels awkward, I stop immediately or scale it down further. Also every day as I wake up I do morning mobility and stretching, which now includes also my shoulder exercises again. In practice ie. today I changed my mind with overhead carry: although I felt good with 22,5 kgs on the right, it was too much for the left after a walk, so went back for 20 kgs. The other thing is I also work on my doubleunders (amongst everything else :D), that is why I include it as many times as possible in my wods. For me now every even is a single and every other is a double, but hope to change that soon, I will let you know when it happens, or you will see less of them haha. Soooo, if getting fed up, feel free to change it for singles, or for burpees :)

WARMUP:

I usually do 20 cal of rowing, skierg and calbike to heat up, starting gently, than a bit more intense at the end. Than I usually do some functional movements, banded side walks,  crab walk, inchworm with push-ups, lounges and side lounges, russian baby makers, spiderman. If Ol. lifting is included in the wod, than with barbell some good mornings, front and back squats, hand rotations and twists in front rack position, little deadlift and push press, but stricktly with empty barbell. Sadly I can not find a proper video all in one, so I might make one later :). Warmups are always a must before starting anything and you should never skip. Do that intense until you begin to sweat, because than you can heated up enough and than can kick start any strength and wod exercises. 

Actually today’s wod was the first I planned in advance thoroughly, which was the following for this Monday:

STRENGTH #1: 4 rounds of: 10 Barbell row (@40kgs) 1 Hollow Hold (30sec) 1 Arch Hold (30sec) 2 Single Arm Overhead KB Carry (20m/arm.): @20kgs STRENGTH #2: Narrow Grip Floor Press (8min EMOM): reps: 8-8-6-6-4-4-2-2 – adding weight each set, for these were 40-40-45-45-50-50-55-55 kgs

WOD (34m9s): 25-20-15-10-5 reps of: Squat Clean @30kgs DU Reverse handed push-ups