Rehab with TGU@24 kg?

Second week I did not post because there was nothing to report. I barely worked with my groups, this Monday I was just counting the time... My shoulder is not getting better and I'm slowly going desperate until...

I puffed my face up (as my best friend would say) and began to read after my shoulder problem. I searched the dragondoor RKC forum and I found two things: some rehab plan for shoulder injury (nothing fancy: FMS - TGU - SW) and a thread titled "Who Is Injured Now?". Ahhh, I was enlightened. Almost everybody is injured except a few lucky mutant superhero with Master or Senior title. So today I started my rehab process with TGU:

4-4 (l,r) TGU @ 16 kg
4-4 (l,r) get-up, windmill, get-down, arm bar @ 16 kg
1-1 (l,r) TGU @ 24 kg - it was way too much so I switched back
1-1 (l,r) TGU @ 16 kg - and called it a day :)

No JM, no stretching like a true warrior. But I know in an hour I will do two JM and two stretching with my group...

Beginner Group Practice

Today I was planning to swing again—what the hell, my snatch could be better.

JM
30:30 protocol, swings @ 24 kg, 10 rounds, 22 reps/round, 220 swings total
stretching
JM
30:30 protocol, swings @ 24 kg, 7 rounds, 22 reps/round, 154 swings total
stretching


So today it is 374 swings. I planned with 32 kg but I felt with the first group that it is hopeless. Even with this bell I was struggling with my forearms at the (first) 7th round.

Big Plans, Small Deeds

Planned a practice for Friday and Sunday but managed to do one on Saturday. I was sore after Wednesday, the goblet squats strained my left quad. I don't know, always this strains, pulled muscles and I'm not able to get out of them. I want to proceed with VWC but just struggling. I hope I'm not a 'just guy'—if you don't know what it is watch the brilliant movie 'Mr. Magorium's Wonder Emporium'. It's a must!

So this Saturday:

JM
10 SW @ 16 kg
20 SW @ 24 kg
10-10 (l,r) snatches @ 16 kg
20-20 (l,r) smatches @ 16 kg
2 x 10-10 (l,r) snatches @ 24 kg
15:15 VO2max protocol, 10 rounds (!), 8 reps/round, 80 snatches
stretching

planned 30 rounds :(((

New Beginner Class

Monday: Ahhh. The third time I start a group and it was a huge success (for me at least). There were 11 guys starting today and there is some who will come. With the other group I did some planks and swings:

30 sec 1H swings
30 sec rest
30 sec plank
30 sec rest
4 round of the above with changing the sides
10-10 (l,r) halo @ 16 kg

Wednesday: I practiced with the groups—again planks and swings, then
2-4-6-8-10 ladder of deadlifts, goblet squats and swings each @ 24 kg
2-4-6-8-10 ladder of deadlifts, goblet squats @ 24 kg and swings @ 32 kg
10-10 (l,r) halo @ 24 kg

Classic Swing&Get-up

Getting ready for the beginner group tomorrow. My shoulder still aches so no snatch today, only swings and get-ups:

JM
15:15 protocol, swings@24 kg, 20 rounds, 10 reps/round, 200 swings
1-1 (l,r) get-up + 3 windmills + get-down @ 16 kg
1-1 (l,r) get-up + 3 windmills + get-down @ 24 kg
15:15 protocol, swings@24 kg, 20 rounds, 10 reps/round, 200 swings
stretching

Nothing fancy.