Run, Orange & Swing

Working through the same thing that seems to crop up with my shoulder once a year…. pain in the rear delt/upper back. Stretching, lax ball…. no using the mouse with the right hand seem to help.

I’ve had a few good runs. I went to Orange Theory with my wife last Friday. Performed better than I thought I would. Working with the heart rate/zone training was actually kind of fun, although I spent a lot of the time in the red/push zone.

I did another workout from the 10K swing thing. This time 10swing 0 4 goblet, 15 – 3t, 25 2,50 swings (usually split in a few sets). I got 4 rounds in 33 minutes. Much better than the first time. If I kept moving the whole time, I might be able to get the 5 rounds in under 30 minutes (6 minute pace per round is doable).

Still doing it

I’ve been working out a little over two months now. No new injuries, but the shoulder injury from a few years back (the one when I switched from mousing with my left hand) has cropped back up in the last few days. I also have that hip thing going on, but that is easy to ignore… I just keep stretching it.

What I have accomplished. I can jog for a mile or so. I can kettlebell swing, squat and clean. I can sprint 50 yards a bunch of times. I can do 5 pullups again. I did 1000 pushups in the last 30 days. I have not lost a single pound. I still fear putting weight over my head (so I go light on presses, but I’m getting there). I can do lots of ab wheel work, and lots of pelvic tilts (my core is stronger). I can back squat 175 pounds 9 times.

I tried a variation of the 10,000 swing workout yesterday. I tried the protocol recommended, 10 swings + 1 goblet squat. 15 swings + 2 goblet squats, 25 swings + 3 goblet squats, 50 swings.

I picked a 44 pound for the swings, and my largest kb for the goblet squats. I had no intention of getting through 5 rounds, but wanted to see what I can do in 30 minutes (I believe work like this past 30 minutes is a recipe for injury for myself). I got only 3 rounds in that I remember. My anerobic system started fading quick after the first 2. I got to the second 50 swings, a little after 10 minutes, then it took a long time to do the rest.

I think a reasonable goal for me, would be to do this workout once a week, and see if I can get it down 4 (or 4.5 rounds in 30 minutes).