Today was the first punching bag workout I've had since before I injured my shoulder. Been 9 long months of rest & rehab, and it held up GREAT to the bag workout. Tomorrow morning wil be the real test (do I wake up with a sore shoulder or worse), but for now it seems to be doing fine.
Five 3 minute rounds was all I did, and on a small heavy bag (35 pounds) rather than my 70 pound bag (which I gave to a friend). One minute rest between rounds. Took about 20 minutes, the I did a few sets of abs & extra cardio.
Not surprisingly, I was pretty flat-footed after round one, despite all the cardio over the past few months (including running stairs - yesterdays stairs were 1100 [550 up & 550 down]).
I also did my first sparring session in a year last weekend. One short round of boxing. Light contact all padded up. Timing and distancing is WAY off, but that'll come back soon enough.
Feeling good. After workout snack was 6 large raw oysters!