Dec-31
AM
GB Progressions
Movement/Mobility
PM
A. Upper Rehab Protocol (add bar-hanging shoulder rotations)
B. Sled Drag - 5 x 60sec; rest 90sec (heavy load, constant TuT)
C. Chain Squat - 5 x 10 @3111 tempo; rest 90sec (build)
D. DB GHD Hip Extension - 5 x 12; rest 90sec (build, tough)
E. Sinlge-leg DB 2-arm RDL - 5 x 12 ea leg; rest 60sec b/t legs (build, tough)
+
3 Rounds
30sec Side Plank ea side
15sec Rest
60sec Front Plank
15sec Rest
30sec Reverse Plank
60sec Rest
Complete.
B. 135# on top
C. 97#
D. 20#
E. 20#/H
+
Core done, forgot reverse plank
Jan-1
AM
GB / Movement / Mobility
PM
XB - 5 x 12sec @ 100%; rest 2-3min (as needed to complete recovery)
+
AB - 2min @ 300W
Rest - 1min
x5 Rounds
Rest 5-10min (as needed)
x2 Rounds
+
Spina Mobility Sequences - 10min
12 sec @ 37mph
+
2 min intervals complete, not terrible
Jan-2
20min Warm-up Prep - GB / Movement
+
A. Upper Rehab Protocl (w/ bar-hanging work)
B1. DB 2-arm RLE Split Squat @3111 - 3 x 10 ea leg; rest as needed b/t legs +60sec (build)
B2. BB Glute Bridge @4121 - 3 x 10; rest 60sec (build)
C1. DB 2-arm Lateral Crossover Step-up - 3 x 20 Alt Reps; rest 60sec (build)
C2. Double-KB Sumo Deadlift @4111 - 3 x 10; rest 60sec (build)
D. Dynamic Pigeon Hip Stabilitiy - accumulate 12-15 reps ea leg (note in blog any bilateral differences)
+
3 Rounds
10 Curl-ups ea leg
30sec Side Plank (from hand not elbow)
10 Bird Dogs ea leg
B1. 20#/H
B2. 45#
C1. 20#/H
C2. 44#/H- not going to go heavier till I get cleared. May would rather do light good mornings and slow tempo
D. Complete, didn't feel difference side to side, no probs on either side and didn't feel any different after finishing. Not sure what it's supposed to help or do.
+
Core work done.
Jan-3
Rest
Jan-4
AM
GB / Movement / Mobility
PM
A. KB 2-arm Front Squat @4040 - 4 x 8; rest 2min (build)
B. KB 2-arm RDL @4040 - 4 x 8; rest 2min (build)
C. Counterweighted Shrimp Squat - 4 x 8 ea leg; rest 60sec
D. Single-leg DB Glute Bridge - 4 x 8 ea leg; rest 60sec (build, hold DB in hip-crease
E. GH Raise - 4 x 6-8; rest 90sec (add assistance/resistance as needed)
+
3 Rounds
10 Stir the Pots ea direction
10 Landmine Anti-rotation Rainbows ea direction
30sec Hollow Rock
(filming)
A. done w/ 15# DB's burned shoulders more than legs
B. 10#/H
C. 15#
D. 15#
E. Done no weight added
+
no time for core work
Jan-5
AM
GB / Movement / Mobility
PM
XB - 3 x 17sec @ 100% effort; rest 3-4min (as needed to complete recovery)
+
XB - 6min @ 270W
XB - 2min @ EN1
x4 Rounds
+
Spina Mobility Sequences - 10min
Complete by feel b/c I was on an old air dyne.
17 sec hurt bad. I think it's worse on Air Dyne b/c I can get the turnover so much higher. Should I do sprints on that or on the bike with higher tension?
Jan-6
AM
GB / Movement / Mobility
PM
A. Upper Rehab Protocol (add bar-hanging shoulder rotations)
B. Sled Drag - 5 x 60sec; rest 90sec (heavy load, constant TuT)
C. Chain Squat - 5 x 10 @3111 tempo; rest 90sec (heaviest load from Dec-31 across)
D. DB GHD Hip Extension - 5 x 12; rest 90sec (heaviest load from Dec-31 across)
E. Sinlge-leg DB 2-arm RDL - 5 x 12 ea leg; rest 60sec b/t legs (heaviest load from Dec-31 across)
+
3 Rounds
30sec Side Plank ea side
15sec Rest
60sec Front Plank
15sec Rest
30sec Reverse Plank
60sec Rest
Rushed again
A. complete
B. didn't do
C. Done w/ 97# again
D. Complete w/ 20#
E. 20#/H
+
no time for core
Jan-7
AM
GB Progressions
Movement/Mobility
PM
Rest / Active Recovery
planned on core work and UB therapy but didn't have time for anything
Jan-8
AM
GB / Movement / Mobility
PM
XB - 5 x 12sec @ 100%; rest 2-3min (as needed to complete recovery)
+
XB - 2min @ 315W
Rest - 1min
x5 Rounds
Rest 5-10min (as needed)
x2 Rounds
+
Spina Mobility Sequences - 10min
For some reason I skipped this and did saturdays training??
Came back and did this on Saturday but only got 3 sprints + 5 x 2 min on/1 min off b/c it was during seminar. Was on Assault bike but still kept wattage. Seemed harder. Last 2 pieces I did on ski erg by feel just b/c the gym I was at had them.
Jan-9
20min Warm-up Prep - GB / Movement
+
A. Upper Rehab Protocl (w/ bar-hanging work)
B1. DB 2-arm RLE Split Squat @3111 - 3 x 12 ea leg; rest as needed b/t legs +60sec (build)
B2. BB Glute Bridge @4121 - 3 x 12; rest 60sec (Build)
C1. DB 2-arm Lateral Crossover Step-up - 3 x 22 Alt Reps; rest 60sec (build)
C2. Double-KB Sumo Deadlift @4111 - 3 x 12; rest 60sec (build)
D. Dynamic Pigeon Hip Stabilitiy - accumulate 15 reps ea leg (note in blog any bilateral differences)
+
3 Rounds
10 Curl-ups ea leg
30sec Side Plank (from hand not elbow)
10 Bird Dogs ea leg
A. Done
B1. 20#/H
B2. 45#
C1. 20#/H
C2. Sumo Good Mornings, 45#
+
Core work
Obviously time has been a strain this week. Next week isn't going to be a ton better b/c we have our big competition Saturday and Sunday at our gym. Let's plan for me training Mon-Friday and off saturday and sunday.
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