Ouch

Completed my second workout at OCC and I'm still suffering the aftermath. I have two pretty bad muscle strains to my arms on Monday. Tuesday and Wednesday were both killer, my arms, below and above my elbow were so swollen and painful. I could not extend my arms to make them straight. Today is Friday and while the swelling has gone down, and the pain has subsided for the most part, I still can fully straighten my arms.

It is a lesson learned in a lot of ways though:

1 - I need to warm up better before my workouts

2 - I need to stretch better before my workouts

3 - I need to know my limits.

Something about two-thirds of the way through my workout was telling me to back off just a bit, but of course I was to stubborn to listen to the red flags my own body was sending out. So here I sit, Friday, four days after my last workout still not fully healed. All I can do is wait to get better, give my arms some time to recover and then go back at it.

Here is the workout that has made almost every arm movement this week make me ouch:

OCC wod

A1. Back Squat High bar 6-8 x 5 sets @40×1 (this means lower weight for 4 seconds, no pause at bottom, explode weight up, and take only one second at top before lowering for second set.)

Rest 1 minutes

A2. Pullups strict 6-8 x 5 sets@31×1 (add load if you can. dumbell between the ankles works well) If you cant do strict use a band or do negatives. Most important is to get your 6-8 reps at tempo.

Rest 3 minutes

B. Row sprints for max cals.

6 sets of:

:40 on and :20 off. (keep rowing during recovery, dont let go of handle. in other words you are rowing all out for 40 sec and then taking it real easy for 20 seconds. six minutes of rowing though.)