2 sets:
Assisted ROM on the assault bike
Hinged flexion stretch
Wall climbs with fingers
Isometric RC holds, just 6 ways
Internal/external rotation to neutral
3-way bicep curl
Scap retraction on crossover symmetry, purple
Gentle ROM on the erg, feet on the ground
400m sled drag, 45
PM @CSC
60:00 Assault bike, off every 10:00 for:
lunge to the GHD
8 hip extensions
8 glute-ham raises
lunge back to the bike
(just 5 sets)
PM2 @Oakley Pool
10:00 assisted ROM
Today was a success!
1) I did not cry at PT. We cut the subscap internal rotation isometric holds and limited the ROM on the wall climbs, which have been the two most painful things. Plus, I took a lot of time between movements and Drew sent me out for a couple of "active recovery" sled drags to give my shoulder a break. Still significantly uncomfortable just at rest, but didn't surpass my tolerance level.
2) I ate lunch with my right hand, without even thinking about it.
3) My ROM underwater is fantastic. It's SO WEIRD. Against gravity, I can barely move my arm, in any direction (although it's better than it was on Monday). But underwater? I can get 80-90% in all directions (except internal/external rotation) completely pain-free. It hurts like hell when I get out, but Drew said he expected that. I still feel ridiculous standing in the middle of the pool just waving my arms around, but who gives a shit. It feels fantastic.
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