Right shoulder still sprained, having trouble scratching my back.
Morning:
60-120sec sprint-rest x 6 sets
20-15-15 reps of [ pushups - crunches - diamond - flutter kicks - wide arm pushups]
Night:
30kg was the biggest dumbbell in camp, and we didn't have an olympic bar.
Dumbbell dead lifts
15kg - 30kg ( each side) x 5
22.5kg x 15
30kg x 10
One hand dumbbell row, standing with back bent.
20kg-30kg x 6
Tuesday 171109 - Basketball
No improvement in right shoulder, some strain in left tricep/shoulder.
Workout was too light yesterday.
Basketball game for 2 hours.
Wednesday 181109 - Day and evening training.
Shoulders the same.
Morning:
60-120sec sprint-rest x 6 sets
20-15-15 [ 2 half squats - 2 jumping jacks - crunches - 2 alt leg thrusts - 2 alt crunches]
Evening:
Dumbbell thrusters.
10-17.50kg (each side) x 5. hit max
20kg ( each side) dumbbell squat x 6
20-30kg one hand row, back bent x 6
20 pushups.
Did not complete full workout as gym boy came in and ended our workout.
Thursday 191109 - Basketball
Strained right shoulder during game, left tricep/shoulder starting to hurt.
Basketball Game for 2 hours with short rests.
Friday 201109 - Rest Day.
Planning to rest to recuperate my shoulders.
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