Jan-11
AM
GB / Movement / Mobility
PM
A. Upper Rehab Protocol
B. KB 2-arm Front Squat @4040 - 4 x 10; rest 2min (build)
C. KB 2-arm RDL @4040 - 4 x 10; rest 2min (build)
D. Counterweighted Shrimp Squat - 4 x 10 ea leg; rest 60sec
E. Single-leg DB Glute Bridge - 4 x 10 ea leg; rest 60sec (build, hold DB in hip-crease
F. GH Raise - 4 x 8-10; 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
A. Done, feeling better on the bar hanging circles for sure
B. 15#, 20#, 20#, 25#/H- more shoulders than legs
C. 15#/H- harder to stabilize on R leg and feel glute burning more on that side
**calves burn more than anything on these though
D. Done up to 30#, arms bent- should I go lighter and keep arms straight out in front which taxes shoulders more?
E. 20#, little pause at top of each rep
F. Done. No resistance. Hard for me to not hyper extend my back. On the last set I went down just to parallel and was able to keep better position but it eliminated the hip extension portion.
Jan-12
AM
GB / Movement / Mobility
PM
XB - 3 x 20sec @ 95% of maximal effort; rest 3-4min (use XB not AD...we want consistent measurement of power for these)
+
3 Rounds
60sec XB @ 270W
60sec DU
Rest 2min
x4
+
Spina Mobility Sequences - 10min
So the first 6 sets was all done w/ 2 min rest b/w every 2 min then I realized that was too easy and wrong.
Last 2 sets of 3 rounds were done properly.
Kept pace and averaged about 93 Double Unders/round. Calves are feeling it today :) Enjoyed doing something different than bike though.
Been doing Spina Mobility sequence pretty much every day. Especially with arms I think it's helping shoulders.
Jan-13
AM
GB / Movement / Mobility
PM
A. Upper Rehab Protocol
B. Sled Drag - 5 x 60sec; rest 90sec (heavy load, constant TuT)
C. Chain Squat - 5 x 12 @3111 tempo; rest 90sec (97# across)
D. DB GHD Hip Extension - 5 x 12; rest 90sec (25# across)
E. Sinlge-leg DB 2-arm RDL - 5 x 12 ea leg; rest 60sec b/t legs (25# ea hand across)
+
3 Rounds
30sec Side Plank ea side
15sec Rest
60sec Front Plank
15sec Rest
30sec Reverse Plank
60sec Rest
A. Done, need to test tricep strength tomorrow b/c it's been feeling better
B. Just 90# w/ 60-75 sec rest
C. Complete no issues, little burn but not bad
D. Done w/ little pause at the top, felt good
E. Complete, worked on getting lower and was touching DB's to ground
+
Core work done. Side plank done on hand, can feel the shoulder working in this position to stabilize. Reverse plank is definitely the hardest of the 3.
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