2207.01 (Post Epistaxis)

2022-07-12

First workout since I had a reoccurring nose bleed before the July 4th holiday. Unsure of the cause, possibly COVID related plus very hard nose blowing. I’ll scale workout to 50% intensity for a week before getting back to normal routine.

Also the first session using the Adex club! Feels pretty nice to swing. Weight is more toward the end of the handle sort of like a mini mace or a bulawa/bulava.

Warmup & Mobility

Shoulder Dislocates: 2 x 12 | 2 x 8 w/ 10lbs
KB Windmills: 24kg 6x (L + R) Jefferson Curl: 16kg 8x
Shoulder Extension:
Thoracic Bridge:
Thoracic Spine Mobilizations w/ Foam Roller:
Hip Mobility:

Club Bell

Club Bell lbs: 10
Movement: Single Arm Inside/Outside Circle
5 x 10 - 50/50

Club Bell lbs: 10
Movement: Single Arm Mill/Reverse
5 x 10 - 50/50

Club Bell lbs: 10
Movement: 2 Hand Mill/Reverse
1 x 10 - 10/10