Treating my elbow

So I'm back on track, having sorted out the elbow and shoulder pain. It turns out that spinning the jump rope with excessive wrist motion annoys my forearm extensors. The fix was rather simple: I used less wrist for rope skipping; SMR.

I treated my elbow by applying pressure to the spot on the forearm where the extensors originate. A golf ball or high bounce ball, such as you might find at the dollar store, are usually fine for such a small trigger point. Too bad for me the elbow is not so amenable to massage with these tools. I tried. Applying the Spock Pinch to the elbow while rotating the wrist, much like a royal family member might when waving to the hoi polloi, took care of the pain.

You'll notice HSPU's are back on the scene. I'm anxious to get the shoulder strength up to deal with the demands of the Maltese/planche as well as the Flag (yeah, why not?) I'm thinking of working on 100x100 lbs db squats so as not to completely ignore the legs. The core endurance will also come in handy for the aforementioned goals. On the OACU project, I'm stalled on doing assisted one-armed, bent arm hangs. Previously, assistance was provided by a finger or two on a Rock Ring. Now I'm just pinching the door frame with my free hand as I hang from the pull-up bar.

Today's workout is representative of the types of things I've been doing since my last post.

2-14-12
-advanced tuck front lever rows (2x20)
-pull up to a front lever,10
-assisted OA Bent Arm Hang 2x5x10 secs
-HSPU 3x(10+10 sec bent arm hold)
-db front squat 3x10
-Tabata Row

do I know you?

A quarter of the year is past and I haven't touched the rower. That's not right!

4-13-11
-bw dips (3x10, 3x30 sec holds)
-bw pull-ups (20, 10)
-Tabata row
-sledgehammer mills & levers

The Tabata row on my Concept ii rowing ergometer was a great finisher to cap off a not so taxing training day. Funny how the first couple 20 secs. work periods seem easy and then it all starts to unravel. My heart rate rarely gets this high. I must remember to do more of these, I've been cheating myself.

4-12-11
-db power cleans (30, 2x65 lbs)
-weighted chin-ups (70 lbs, 5x5)
-sledge hammer mills & levers