Today's #Workout Rehab / Prehab work

Hamstrings: 2 rounds
- 5x 30" nordic hold
- 5x 5" single leg Romanian dead lift hold e/s (30 kg)
- 10x KAS glutes bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x body weight Bulgarian split squats e/s (8kg DB)

Shoulder: 2 rounds
- 10x banded flexions
- 10x banded angels
- 10x banded lateral raises
- 10x bottom up KB strict press e/s (4 kg)
- 2x 10m overhead walk (7,5 kg bar + 5 kg hanging with elastic on each side)
- 5x push presses / split jerks (20 kg)

It felt hard, probably because I am tired (and still snotty) but it was done, some technique work for the split jerks too

#HamstringPT #HamstringRehab #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

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This morning's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)

It seems like the additional shoulder work on Saturdays is paying off. Painless jerks & snatches this week,

#HamstringRehab #ShoulderReahab #RotatorCuffRehab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

Today's #Workout Rehab/Prehab/Accessory

Hamstrings: 2 rounds
- 5x 30" Nordic hold
- 5x 5" SLRDL hold e/s (30 kg)
- 10 KAS bridges (30 kg)
- 8x 2DB + 8x 1DB + 8x Bodyweight Bulgarian split squats e/s (8 kg)

Shoulder: 2 rounds
- 12 banded shoulder extensions
- 12 banded angels
- 12 banded abductions e/s
- 12 Bottom up KB strict press e/s (4 kg)
- 2x 10 m unstable overhead walk (7,5 kg bar + 5 kg dangling on each side)

I really need to get the shoulder back in order, and keep the hamstring going on well. So accessory work it is.

#HamstringRehab #HamstringPT #ShoulderReahab #TrustTheProcess #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon

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Well… that was a bit of a rollercoaster 🎢

First competition back after a few months off, and my first ever event in the USA, playing the Orlando Championship at Rio Pinar Country Club on the Florida Professional Golf Tour. Excited, nervous, rusty… pretty much the full set.

Shot a 79 (+7) and if I’m being totally honest, it could have been a lot worse. The shoulder is still only about 50% and there’s plenty of pain there, so swinging freely just isn’t happening yet. Long game was pretty appalling by my standards and I definitely didn’t hole anywhere near as many putts as I’d expect to.

That said, it was a really good experience on a tight, tricky golf course that doesn’t give you much for free. Currently sitting T24 and still a chance to improve with how bunched the leaderboard is.

Another 18 holes tomorrow… let’s see what we can scramble out of it 👊⛳️

#trusttheprocess #questfortheopen #qfto