Physio visit, Back Squat, Push ups, Ring rows, Fran

Well guys I went to see a physio yesterday about the rubbing noise/feeling in my knee and to see if he could help with my rack position and check my upper back for tightness....and apparantly I have External Tibial Torsion! Which he tell me is structural and I should wear Orthontics for with extra arch support to help with the knee tracking / alignment. This has been the reason for ITB's being so tight and have triggers in them.

Finally an explanation as to why I have never been a runner lol!
Also he checked by back and was pretty amazing how far I can't twist round and said my upper back was "solid"!!! So he has given me a twisting excercise to do and I'll see him again next week for some treatment on it!


Warm up:- Spealler, 10 situps, 10 b/e, 3 hollow body practice, 10 wall balls, 5 kick up attempts

Back Squat
10 @ 10kg / 22lb
6 @ 18kg / 40lb
3 @ 25kg / 55lb

Push ups
8 @ Pin 5
4 @ Pin 3
3 @ Pu Bars on 8" box - last rep was slow but form was pretty good

Beginner ring rows - "infront of center
5 @ 2"
4 @ 4" last rep was tough and form deteriorating
3 @ 6" 5" - tough last rep - redo next time

Metcon - "Fran" scaled
12-9-6
Thrusters 12kg / 26lb
Pull up - PU rev assist

Rediculously slow 10.08 - I didn't want to push too hard as not great eating last 24 hours and lacking sleep but still soooo much sucking wind it was untrue and the pull ups were a slog. Just shows how much conditioning I have lost over the last 2.5 weeks grrr

Strecth, foam roller and push up from floor again yay!