Jul-2
AM
AD - 15min @ EN1/EN2
...
**Grass Run if possible
Run - 30sec @ 90% effort (don't let HR dictate intensity here)
Walk - 30sec @ brisk pace
x5
Rest-walk 2min
x3 Rounds (15 total)
...
Row - 15min @ EN1/EN2
+
Mobility (static) - 15min (glute/hip-flexor+quad/groin/
Complete, ran in grass with shoes on.
PM
CS - Activation
+
A. Clean Grip DL - 3 x 3; rest 3min (tough)
B. KB 2arm Front Rack Squat @21x1 - 4 x 10; rest 90sec b/t legs (moderate)
*goal of this and carries on Monday is to improve postural endurance in FR position
C. DB 1arm 1/2 Kneeling Press @21x2 - 4 x 8-10; rest 60sec b/t arms (increase if possible)
D. KB 2arm OH Carry - 5 x 30m ea arm; rest as needed
E. KB 1arm Farmers Carry - 5 x 30m ea arm; rest as needed b/t arms (heavy)
+
CS - Recovery
A. 325, 345, 365
B. 53 x 3, 62 x 1. Shoulders felt pretty stable, only 90 sec rest so didn't want to push weight too much but 62's were pretty tough
C. 35, 45, 35, 35 (don't have 40# obvioulsly) felt harder than previous weeks maybe b/c of B, not sure. Arms felt equal so it wasn't the injury
D. 35#, focused on keeping rib cage locked down, I can feel in low back as soon as I lose position. Very tough position for me
E. 53#
Jul-3
AM
Rest
PM
CS - Activation
+
A. Strict Lean-away CTB Pull-up @3111 - 5 x 3.3.3; rest 30sec + 2min
B. DB 1arm Elbowing Bench Row @21x1 - 5 x 6-8; rest 60sec b/t arms
+
A. Seated Neck Retractions - 4 x 20-25; RAN
B. Kneeling T-spine Rotations (Moose Antlers) - 4 x 15 ea side; RAN
C. T-spine Peanut Crunches - 2x 2-3 ea joint segment; RAN
D. Band Assisted Natural Knee Extensions - 3 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)
E. Table - 3 x 30sec; RAN
+
CS - Recovery
A. Complete felt better than last week
B. 25, 30---> R arm feels harder I think b/c of mobility
+
rehab
Jul-4
Row - 1k @ 30min TT wattage minus 3sec (3sec faster than 30min TT pace)
Rest - 60sec
x3
Rest 3min
x2 Rounds
Done on sunday, pace ranged from 2:04.6 to 2:04.9
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