I think I'm back. I've been increasing loads and time domains over the passed 10 days and so far no flare ups. Today went like this:
Warmup: Double under practice, agility ladder, stretch
Workout:
DL 5x5
Push Press 5x5 + 3 weighted pullups each set
10-9-8-7-6-5-4-3-2-1
KTE
Push ups
Air Squat
chase each round with a 100m shuttle run
NOTES
DL: 1@95#, 1@115#, 1@135#, 1@155#, 1@175#
PP/PU: 1@95#/44#, 1@115#/44#, 1@135#/44#, 1@155#/44#, 1@175#/44#
metcon time 13:27, a little high but my first real wod since July
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