Started training again on sunday, Its been about 4 weeks since i injured myself but its feeling a lot looser, so thought i'd see how i got on.
Sunday, did a 3 mile run and felt fresh. no pain, and did it in around 25 mins. i usually run 3 miles in 18 mins so not happy but happy if that makes sense
finished with a 3 sets of 10 pull-ups in the park at the end of the run.
On monday i just did a light shake out, 3 x 3s on the bag, 6 x 3s skipping, then burpee's, squats, squat-thrusts, tuck jumps etc to finish. did 30 seconds of each. Again, no pain.
Yesterday i did a weights workout.
20 reps with 15kg bar, followed by: military press: (DBs and barbell) 10 sets of 10 with 25kg
Then, 10 reps at 30kg, 10 at 40, 10 at 45 and finished with 4 sets of 15 reps with 30kg.
Barbell curls: 10 sets of 10 with 25kg.
concentrate curls:10 x 10 with 15kg DBs, followed by 10 x 10s of incline DB curls with the same weight. finished with 3 sets of 10 chin-ups (slow) and circuit training, press-ups, sit-ups, burpees etc (30 secs each)
Feeling good, no pain. should be back to normal in no time