Went to physical therapy for the first time yesterday to try to get my shoulders fixed. My left shoulder has been bothering me during certain pressing movements and during OHS and snatches, which is likely a result of having horrendous overhead shoulder mobility. The PT gave me a few mobility exercises to do every day. She said my traps and lats are crazy tight and that my upper middle back, around the thoracic spine, is underdeveloped relative to my traps and lats. As a result I need to seriously mobilize my traps and lats every day and strengthen my upper back with various rowing movements like Pendlay rows and banded rows. I'm going to do the prescribed mobility every day and try to get additional rowing movements in at the end of my workouts.
Most notably I also got my anterior and posterior lats and traps dry needled on my left side. Dry needling is the use of either solid filiform needles or hollow-core hypodermic needles for muscle pain therapy. The needles penetrate your skin and muscle, similar to acupuncture, with the goal of penetrating dense muscle knots. Proper dry needling of a myofascial trigger point (knot) will elicit a local twitch response (LTR), which is an involuntary spinal cord reflex in which the muscle fibers in the taut band of muscle contract. The experience was unpleasant, having needles jammed into me and wiggled around is not enjoyable, however it did result in a near immediate increase in my range of motion, which is good. I plan on continuing the dry needling once every week or two along with the prescribed mobility. My goal is to be able to OHS with good positioning and with no pain by the end of January.
Strength:
Moderate/Wide Stance Back Squat + 25% Hanging Chains, No Box - 1RM
Moderate stance, 295lb + ~50lb in chains, failed 315 and 305
Stiff Legged Deadlift - 8RM
365lb + straps
Front Rack Lunges - 3x12 Per Leg
95lb-115-125
SSB Arch Back Good Morning Static Hold (bottom position, 45 degree angle) + Max Band Tension pulling from Front - 3x1 Minute
Red
Core:
GHD Zercher Sit Ups (to parallel) - 10RM
100lb
WOD
5 Rounds for Time:
10 Thrusters (95/65)
10 OHS
10 T2B
11:18 - subbed Pendlay rows for OHS, thrusters and rows at 115lb
Finisher
Band Marching - 3x3 Minutes
Red, 2x25 banded rows after each set
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