Going into yesterday, I had a sprain or hot spot just below mid back in spine. Today it is feeling MUCH better. Doctor gave me a cortisone shot in the bursa sac today. X-rays and ultrasound doesn't indicate any tears. He suspects inflammation causing tendon pain and radiation down arm. 2 weeks he'll see me again and may inject AC joint if pain persists however there was no pain to indicate an AC joint issue.
AM
Swim 25m on the min for 36 min (900m) @85% effort
PM
"flight simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
you MUST stop b/t sets
you CANNOT skip singles in b/t sets
+
21-15-9
Power clean 185#
Box jump 30"
-
AM:
30m AD: 15m @ lvl 2, 15m @ lvl 1
PM:
Flight Simulator: 7:43 (last PR was 9:40 in 2011 and 21:53 in 2009) Today all sets were unbroken for the double unders.
Metcon: 5:45 Not really worth timing but subbed x2 sit-ups for power cleans. Doc said no lifting using arms for a few days. Following his advice. Did this just for the practice on 30" BJ rebounds.
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