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8/9/2012 1:02:32 PM - Steve Pulcinella
Some shoulder work

Question: What is the absolute worst thing you can do when you have a fucked up shoulder?

Answer: Whatever I did today.

In keeping with my “Get busy living or get busy dying” injury rehab protocol I decided to just do some heavy pulls and push-presses. I figured the hanging, yanking and thrusting would shock the nagging injury right out of my shoulder. Yeah, I thought of that idea all by myself, but it's your's to use now too if you want.

It actually may have worked, if feels a lot looser. Either that or it’s just still totally numb from the severe amount of new internal damage I just did to it. But unfortunately, since I read on Facebook yesterday that some Crossfit guru has come out and declared icing injuries is no longer good and since I read it on Facebook it has to be accurate, I can no longer ice my joints. I’m really caught between a rock and a hard place now. He has me all confused, I just don’t know what to do now. I might just try to bathe it in coconut water and swab it with jerky, I’ll see what the guru thinks about that.

The 321 Combo- Three high-pulls, two hang cleans then one push-press
60kgs
80kgs
90kgs
100kgs
110kgs
120kgs
130 x 3 pulls, 3 cleans
125 x 3 pulls, 3 cleans
I was pretty happy being able to throw up a 120kg push-press considering my lame arm.

Light standing presses on Smith machine: 4 x 15

Light YTI raises: 4 x 12

Standing abs: 5 x 6

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Do NOT ice, I repeat, do NOT ice,


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