44kg One Arm Swings,Hack squats,Sandbag pushups,db curls, db laterals

Spent an hour yesterday with  PT working on my neck. Got things squared away but it's still been sore and tight. The rib feels 100% but it shifted back into my neck! The physical therapist from Revolutions in Fitness did an amazing job and even got an impromptu adjustment.
I really think my orthopedic structure is continuing to straighten itself out, re align itself and it's working it's way up from bottom to top.

The neck is in a new neutral but my brain hasn't fully recognized it and is splinting to create stabilization. The muscles will get used to it but it's a process.
I am betting I will be able to do pullups again soon, giving how square and plumb my hang position is these days.
I will trade pullups for presses anyday

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 3/3
40 kg x 3/3

44 kg x 5/5 x 10 sets
100 reps
8800 lbs

SO nice to just do fives. So much easier. Strength and power felt great and. most importantly, my neck did too

Hack squats
55 x 12
75 x 10
95 x 8
115 x 8
 heavier is feel better with these and it's transferring over to my other leg movements as well

Sandbag pushups
BW x 6
30 lbs x 12 x 2
          x 10

Db curls
3 x 8 with 20 lbs

DB laterals
3 x 12 with 12s

very happy I could do this workout today

Ruck up tomorrow!

datsit
neverquit