Sept 3-7

Sep-3
GOLF TRIP
AM
Treadmill Run - 20-30min @ EN2
Mobility - 20min

PM (normal access - 90min)
CSA + Core Activation (anti-rotation work)
+
A. Squat Clean from blocks (below knee) - 5 x 1.1; rest 2min (building to tough complex)
B. 2" Deficit Snatch Pull - 2,2,2,2; rest 3min (building to tough double)
C. Bnk Snatch Push Press (from blocks) - 3 reps every 90sec for 6 sets (mod across, hold OH 2sec & retract/depress scaps)
D. OH PVC w/ Banded KB Walk - accumulate 2-3min total time under bar
E. Bar Hanging L Hold - 5 x AMSAP (in active shoulder); rest as needed
+
CSR

Did p.m. on wednesday morning before leaving town b/c I knew I wouldn't get it in thursday
A.M.
Done, mostly outside b/c fitness center didn't open till 5:30 and we had to leave hotel by 6 every morning

P.M.
A. built to 245#
D. Done, built to 245#
C. Up to 205. Felt really solid
D. Complete, worked on depressing scaps
E. only about 10 sec at a time, could definitely feel left shoulder give before R
Sep-4
GOLF TRIP
AM
Rest

PM (normal access - 90min)
10min General Warm-up
+
Row - 4 x 100m @ maximal effort; rest 2-3min (complete recovery)
+
Row - 3 x 750m @ 2k pace-2sec; rest 2min
Rest - 4min
Row - 3 x 500m @ 2k pace-2sec; rest 60sec
Rest - 4min
Row - 3 x 250m @ 2k pace-2sec; rest 30sec
*if you're unable to maintain pacing with prescribed rest interval, add 30sec to rest interval and continue
+
Postural Program

Did saturday just due to schedule
Done, had to skip the sprints b/c in a hurry.
750's- 2:44.7, 2:44.3, 244.6 (149.7avg/500m)
500's- 1:50.0, 1:50.0, 1:49.8
250's- 55.0, 54.9, 55.0
scaled back a hair but this is all I could do on 750's
Sep-5
GOLF TRIP
AM
Treadmill Run - 5min @ EN3
Rest-walk - 2min
x3-4 by feel
+
Mobility - 20min

Complete outside b/c of gym access only 3 sets b/c of time but felt good

PM (normal access - 90min)
CSA / Core Activation (anti-rotational work)
+
A. BB Split Jerk (blocks) - 1 rep every 60sec for 10 total reps @ 205-225# by feel
B. Rings Muscle-up - 15min tech/mechanics work, non fatiguing (include both strict and kipping variations)
C. Strict Lean-away CTB Pull-up @21X1 x5 + Bar Hanging Hollow Hold x20sec - 5 sets of the complex; rest as needed to complete sets UB
D1. Wtd. Vest Wall-facing HS Hold - 5 x 80% of AMSAP; rest 30sec (20#)
D2. Free Headstand Tripod - 5 x 10sec; rest 60sec
E. Seated Pike Tucks - 4 x 15; rest 90sec
*https://www.youtube.com/watch?v=sBhQxMfpuJU
+
CSR

Didn't get to a CF gym.
A. Single Arm DB up to 65# for 3 reps/side
B. no rings
C1. Done, could definitely feel L side weakness in the hollow body hang for sure.  It could barely hold 20 sec on last 2 sets
D1/D2. done- no wt vest and held about 50 sec/set
E. Done
Sep-6
Rest

Sep-7
AM
General Warm-up - 10min
Specific Warm-up + DROM - 15min
+
Run - 3min @ EN3
Run - 1min @ EN1
x5 Rounds
+
10-15min Choice Cyclical Flush
Mobility - 15min

Completed. HR monitor not working great.  No pace

PM
CSA
+
A. Power Clean & Jerk - 6 singles @ 2% heavier than Aug-31 session
B. Front Squat - build to tough single; rest 3min
C. Deficit Clean Pull (2") - build to tough single; rest 3min
D. 1-arm Trap 3-raise - 3 x 15; rest 30sec b/t arms
E. Strict TTB w/ band behind back - 4 x 10; rest as needed
*try to set this up like a stall bar
+
CSR

A. done @ 235, felt good
B. 325 almost crushed me.  felt really weak here and my back rounded more than it has since pre-injury.  not sure what happened but this was pretty much a 1RM
C. Only up to 305, felt slow and heavy
D. Complete w/ 8# DB.