Training 062715

CS - Activation

+

A. Strict Lean-away CTB Pull-up @3111 - 4 x 3.3.3; rest 30sec + 2min

B. DB 1arm Elbowing Bench Row @21x1 - 4 x 8-10; rest 60sec b/t arms

+

Postural Protocol

A. Seated Neck Retractions - 4 x 20-25; RAN

B. Kneeling T-spine Rotations (Moose Antlers) - 4 x 15 ea side; RAN

*https://www.youtube.com/watch?v=uzrQ_CzN7Ic

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

Jun-27

AD - 4min @ 30min TT wattage + 25W (25W faster than 30min TT average)

Rest - 60sec

x3

Rest 3min

x2 Rounds

Did both of these on Saturday b/c of getting behind when sick.

Activation done

A. Complete, these were pretty tough but good.  L side feels like it's a little slower to activate at the bottom but on the lean away and lowering it feels good.

B. 20, 20, 25, 25#'s.  tough/awkward ROM.  L side felt weaker but had better ROM

Postural Protocol complete

+

Air Bike work done @ 250 Watts, maybe a little higher.  Quads

HR at end of each interval:

151

154

158

161

164

168

Training 062615

AM

AD - 15min @ EN1/EN2

...

Run - 25sec @ 85% effort (don't let HR dictate intensity here)

Walk - 35sec @ brisk pace

x15

...

Row - 15min @ EN1/EN2

+

Mobility (static) - 15min (glute/hip-flexor+quad/groin/hamstring/calf)

PM

CS - Activation

+

A. Snatch Grip DL - 5,5,3,3; rest 2:30/3min (tough)

B. BB Back Rack RLE Split Squat - 4 x 6 ea leg; rest 90sec b/t legs (tough)

C. DB 1arm 1/2 Kneeling Press @21x2 - 4 x 8-10; rest 60sec b/t arms (increase if possible)

D. KB Bottoms Up OH Carry - 5 x 30m ea arm; rest as needed b/t arms

E. KB Bottoms Up 90/90 Carry - 5 x 30m ewa arm; rest as needed

+

CS - Recovery

Had to do this on Friday, woke up thursday sick in the morning so I didn't really eat anything till that night.

Woke up friday feeling good

A.M.

Done w/ amino's

Bike HR stayed around 130

Run/walk HR was getting up to around 155-156 at the end.  Was pushing but couldn't get it up much higher

Row- HR stayed around 153-154 first 10 min then last 5 min or so was at or just above 160

P.M.

Activation done

A. 245, 275, 295, 315- felt great.  Not sure if it's the weighted back extensions or the pulling we been doing but feel strong here.

B. 155, 175, 195, 205.

C. 35, 45---> first set w/ 45# L arm actually felt stronger than R. By the last set though the L side felt weaker but definite progress

D. Done w/ 35# but harder than last time

E. 26# for all sets. L side still harder than R

Training 062315

CS - Activation

+

A. Seated Neck Retractions - 3 x 20-25; RAN

B. Side-lying T-spine Rotations - 3 x 20 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

+

Track-style Warm-up - 15min (Aerobic prep + DROM + speed play

...

Run - 40sec @ Threshold (170-180 / 90-95% effort)

Rest - 20sec

x6

Rest 2min

+

Row - 40sec @ Threshold

Rest 20sec

x6

+

CS - Plyo

Activation done

+

A-E complete

+

about 10 min warm up (15 min is a lot for me.  Run out of ideas and it's hot!)

Complete

was getting about 180m at first down to about 160-170m)

Harder than expected.  I was pushing pretty good though and it's pretty hot out there.  Tried to get 200m but couldn't quite make it.

+

Accidentally did recovery instead of plyo

Training 062215

Jun-22

AM

6min AD @ EN2 (140-160 BPM)

6min Row @ EN2

6min Run @ EN2

x3 Rounds

+

Mobility (static) - 15min (glute/hip-flexor+quad/groin/hamstring/calf)

 

PM

CS - Activation

+

A. HB Back Squat - 5,5,5,3,3; rest 3min (building)

B. Clean Grip RDL - 5,5,5,3,3; rest 3min (building)

C. Seated DB 1arm Z-Press @21x2 - 4 x 6-8 ea arm; rest 45sec b/t arms

D. KB Bottoms-up Overhead Carry - 5 x 30m ea arm; rest as needed b/t arms

E. KB Bottoms-up 90/90 Carry - 5 x 30m ea arm; rest as needed b/t arms

+

CS - Recovery

Complete felt good

First bike was tough to get above 130 again, next two were about 143 HR

Row 2:07-2:09/500m high 140's first, 153ish, 156ish

Run HR- 145ish, 155ish, 158ish

Bike is definitely lowest HR for me and more leg burn.  Done on Air Dyne again

P.M.

A. 275, 295, 315, 335, 345.  Felt strong here

B. 275, 295, 315, 335, 355# didn't feel as strong

C. 25, 25, 30, 35#'s.  Best it's felt yet, 8 reps each time.  L side a hair weaker but much better.

D. 26, 26, 35, 35, 35#'s

E. 26--->.  L side definitely harder but made it w/ 26 across this time.

Done

Training 061915 and 062015

CS - Activation

+

A. Seated Neck Retractions - 3 x 20-25; RAN

B. Side-lying T-spine Rotations - 3 x 20 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

Done

I like all this stuff.  Don't get much from side lying rotations

On the Table, my R (good) arm is much tighter than L probably from compensating I guess.

062015

30 min Air Bike test

Cals- 286

HR- @ 10 min- 153, @ 15 min- 153, @ 20 min- 155, @ 25 min- 156, @ 28 min- 160, finished @ 162

Distance- 10.3 mi

Avg Watts 221

Sp 20.8

Avg RPM- 55

**might could have push a little harder here.  Limiter is mostly leg fatigue on this, min 10-20 were the worst for leg burn then it got a little better so maybe I didn't warm up enough.  Overall felt pretty good so probably could have pushed a bit harder.

Went for peak Wattage before and still only got to like 1315.

Training 061815

AM

AD - 15min @ EN1/EN2

...

Run - 20sec @ 80-85% effort (don't let HR dictate intensity here)

Walk - 40sec @ brisk pace

x15

...

Row - 15min @ EN1/EN2

+

Mobility (static) - 15min (glute/hip-flexor+quad/groin/hamstring/calf)

PM

CS - Activation

+

A. Snatch Grip DL - 3 x 5; rest 2:30 (build)

B. BB Back Rack RLE Split Squat - 3 x 6-8 ea leg; rest 60sec b/t legs (build)

C. DB 1arm 1/2 Kneeling Press @31x3 - 4 x 8-10; rest 45sec b/t arms

D. KB Bottoms Up OH Carry - 5 x 30m ea arm; rest as needed b/t arms

E. KB Bottoms Up 90/90 Carry - 5 x 30m ewa arm; rest as needed

+

CS - Recovery

Bike- done @ 50RPM, HR about 140

+

Runs complete, didn't let HR dictate but it was around 153 early on and 158 towards the end

+

Row @ about 2:07/500m, HR around 152-3

+

Stretching

P.M.

Activation done

A. 235, 255, 265, felt solid

B. 135, 155, 165 for 8/leg

C. 30#'s across, watched clock for tempo which was tough, L arm felt much better already.  Still very tough for this TUT but L arm felt stronger and R arm felt better at lockout so making progress

D. 26# complete, focused on keeping rib cage locked down which is tough

E. 26, 26, 15, 15, 26.  L arms is much more shaky than R

+

Recovery

Overall good day!

Training- 061615

CS - Activation

+

A. Seated Neck Retractions - 3 x 20-25; RAN

B. Side-lying T-spine Rotations - 3 x 20 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

+

Track-style Warm-up - 15min (Aerobic prep + DROM + speed play

...

Run - 4 x 600m @ 80%; rest=work (goal is to match 80% 400m pacefrom Jun-2 across)

*try to exceed pacing from last week

+

CS - Plyo

A-E done. felt good

+

track warm up- good

+

Time-HR

2:21- 171

2:23- 174

2:24- 178

2:27- 180

tough but felt good.  Legs/calves are slowly adapting back to the running.  These felt better than any previous runs.

Training 061515

AM

5min AD @ EN2 (140-160 BPM)

5min Row @ EN2

5min Run @ EN2

x3 Rounds

PM

CS - Activation

+

A. HB Back Squat - 5 x 5; rest 3min (building)

B. Clean Grip RDL - 5 x 5; rest 3min (building)

C. Seated DB 1arm Z-Press @21x2 - 4 x 8-10 ea arm; rest 45sec b/t arms

D. KB Bottoms-up Overhead Carry - 5 x 30m ea arm; rest as needed b/t arms

E. KB Bottoms-up 90/90 Carry - 5 x 30m ea arm; rest as needed b/t arms

+

CS - Recovery

A.M.

Complete

did at home on AD so don't have watts for that

Row stayed around 2:07

Not sure on run either

First 15 min was kind of hard to get into 140's on HR without thinking it would be too hard

next 15 min the Run got into 150's

Bike, back down to lower 140's

Row low  150's

Run mid 150's

P.M.

Complete

A. 275, 295, 305, 315, 325

B. 225, 275, 275, 275, 295

**hamstrings were sore just after the squats every time I bent over for RDL's

**REALLY sore next couple days :) 

C. 25#'s b/c L arm felt a little weaker

D. 26#'s, good work, hard to stay locked out

E. 15, 15, 26---> L side definitely harder but did it

****Wednesday now and just left chiro, got some good work done.  I think the pillow he gave me honestly set me back a little.  Other than that all good.  Just reminder going to have to still be cautious going forward.  FSQ is the only possible other thing I can think of that may have caused inflammation on nerve.  But i quit using pillow and it's a little better already.

Training 061315

CS Activation

+

Track-style warm-up - 20min (same structure as Tuesday)

+

Run - 6 x 15sec @ 90% effort; rest walk 60sec (back to start)

+

Run - 6 x 200m @ 85% effort; rest 60sec

Rest-walk 400m

x2 Rounds

+

Self-directed hip/ankle mobility as needed

+

CS Recovery

All complete- just recording run info

15 sec sprints complete, not quite 100m

+

Time-HR for 200's

44-160

43-164

45-166

45-166

44-171

45-170

----

44-160

45-168

45-168

45-170

45-171

42-173

Training- 061215

CS Activation

+

A1. Seated DB 2arm Press @21x2 - 4 x 10-12; rest 30sec

A2. Uneven Grip Rope Pull-up @21x1 - 4 x 5-6 ea arm; rest as neded b/t arms + 90sec

B. 1/2 Kneeling DB 1arm Press @21x2 - 4 x 8-10; rest 90sec (increase from last week)

C1. Wtd. Rings Push-up @22x2 - 4 x 10-12; rest 30sec (tough)

C2. Wtd. Inverted Bar Row @21x1 - 4 x 10-12; rest 60sec (tough)

+

AD - 5min @ EN1

AD - 3min @ EN2

AD - 1min @ EN3

AD - 30sec @ Threshold

Rest 60sec

Row - 5min @ EN1

Row - 3min @ EN2

Row - 1min @ EN3

Row - 30sec @ Threshold

Rest 60sec

x2 Rounds

*report HR metrics + pace/wattage for each interval

+

CS Recovery

A1. 35#'s easier than Z press for sure.  Still tough lockout but getting better

A2. Done w/ a towel, rope is down currently in the gym. Felt good though

B. 35#'s 10, 10, 8, 8.  L arm felt a little weaker as I emailed about

C1. Done at bodyweight, last set was tough

C2. Bodyweight was plenty tough

+

Air Bike

Watts-HR

175-152

228-154

264-160

318-164

Row

Pace-HR

2:15-150

2:05- 161

2:00- 167

1:55-173

Air Bike

175-150

228-161

264-164

318-168

Row

2:16-152

2:07-165

2:00-170

1:55-173

Training 061115

A. Snatch Grip Deadlift - build to tolerance; rest as needed (film from side)

B1. Seated BB Snatch Grip Bnk Z-Press @31x3 - 4 x 10-12 ea arm; rest as needed (start w/ trainer bar & build to tolerance, film from back)

B2. Wtd. Vest GHD Hip Extensions - 4 x 10-12; rest as needed (40# across)

D. GH Raise - 3 x 8-10; rest 2min (use assistance / add resistance as needed)

+

3 Rounds

15x Scap Push-ups

15x Lying Single Arm KB Bottoms-up Scap Punches

6x KB Bottoms Up Windmills ea arm

+

CS Recovery Protocol

A. Built to 315 actually felt really good. Since injury focusing on upper shoulder/neck posture pulling from ground.

B1 35,55--> felt decent. This has not felt good all year little weak off the shoulder in L side

B2 complete

C done with blue band, very tough today 

Completed all the scap work too

Training- 060915

Jun-9

Crossover Symmetry Activation

+

A. Seated Neck Retractions - 2 x 20-25; RAN

B. Side-lying T-spine Rotations - 2 x 20 ea side; RAN

C. T-spine Peanut Crunches - 2 x 2-3 ea joint segment; RAN

D. Band Assisted Natural Knee Extensions - 2 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)

+

Track-style Warm-up - 15min (Aerobic prep + DROM + speed play

...

Run - 4 x 600m @ 80%; rest=work (goal is to match 80% 400m pacefrom Jun-2 across)

+

Ido Portal Squat Routine #1

https://www.youtube.com/watch?v=xPwG2hqnOx0

+

Crossovery Symmetry Plyo Protocol

A-C done all after the runs b/c it was about to rain.

Did Knee Extensions before run

+

Track warm up

+

Run times/HR

2:30-175

2:26- 177

2:25- 178

2:26- 179

My 80% from last week was 1:30 but my fastest was only 1:20.  Tried to hold 1:30 pace but never quite held it today.  These were very tough just enough work/rest for it to work.  Itching to add more of this in b/c I'm anxious to get back to the conditioning level I've been before.  PR mile is 6:06, 400m is 1:06.  I'd like to beat both of those.

Training- 060815

Jun-8

Crossover Symmetry Activation

+

A. BB Front Squat - build to tolerance; rest as needed (can use arms crossed rack position, film from side)

B. BB Back Rack RLE Split Squat @21x1 tempo - 3 x 6-8; rest 2min (moderate across, film one set form side on ea leg)

C1. Seated DB 2arm Z-Press @31x3 - 4 x 8; rest as needed (moderate across, continue focusing on lockout)

C2. Prone Table Shoudler Extensions - 4 x 10-12; rest as needed

D1. Prone Grip Strict CTB in Hollow-position - 4 x 6-8; rest as needed (ensure full ROM @ bottom)

D2. Lying KB 1arm Scap Punches - 4 x 10-12 ea arm; rest as needed (bottoms up)

+

Crossover Symmetry Recovery Protocol

A. 335, felt solid.  All time PR is 355 w/ a belt and WL shoes, this was with neither.  Lost upper back posture a hair on this so stopped.  315 felt really solid which is in video

B. 135# felt heavy today for these

C1. 25#, better lockout

C2. felt good

D1. 8, 8, 8, 7.  Left arm did feel weaker here.  Didn't video from the back and I probably should have.

D2. All good

CS done before and after

060615

Jun-6
Assess the following movements for pain:
-Rings Push-ups (start w/ rings elevated, finsih w/ feet elevated)
-Ring Dips (start w/ band assisted and progress into non-assisted/Wtd based on comfort)
-Wall-walk + Wall-facing HS Hold in hollow-body position (utilize a spotter to prevent roll-out)
+
A1. Seated DB 2arm Z-Press @31x3 - 3 x 10-12; rest as needed (light load)
A2. "Sink Stretch" - 3 x 60sec; rest as needed (progress into the tension here)
B1. DB 1/2 Kneeling 1arm Press @31x3 - 3 x 10-12; rest as needed (light load)
B2. 1leg 1/4 Squat Palloff Band Press - 3 x 15 reps ea side; rest as needed
C. PVC Pass Through - 3 x 6-8; rest as needed (progess into weighted shoulder dislocates if possible, keep load VERY light)
+
MOBILITY SEQUENCE
A. Ido Portal Squat Routine
B1. Band Assisted Cossack Squats - 3 x 6-8 alt reps; rest as needed (use band to assist in maintaining vertical positioning, work toward opening adductors but don't go past point of pain)
B2. Band Assisted Pancake Splits - 3 x 60sec; rest as needed (maintain neutral hip + lumbar curve, allow band to pull you further into ROM)
C1. Bent Hollow Hold - 3 x 12-15 reps; rest as needed
C2. Table - 3 x 30sec hold; rest as needed

Push Ups- all good
Ring Dips all good- 97# fairly easy
Wall Walks, all good
A1. 20#'s, better lock outs
A2. done
B1. 35, 30, 30#, really like this movement and feel like it's really helping
B2. really liked this too
C. This was tough w/ 5# added.  This stretch is definitely not comfortable.  Never done it just a whole lot b/c it's not super comfortable but will be more consistent with it.
+
Really liked doing the whole mobility routine at the end.  Need to do this more.

Testing 060415

Jun-4
A. Clean Grip Deadlift - build to moderate single; rest as needed (film from side)
B. Seated Single-arm Z-Press @31x3 - 3 x 10-12 ea arm (film from back)
C. Wtd. Vest GHD Hip Extensions - 4 x 10-12; rest 2min (increse load from May-30)
D. GH Raise - 3 x 8-10; rest 2min (use assistance / add resistance as needed)
+
3 Rounds
15x Scap Push-ups
15x Lying Single Arm KB Bottoms-up Scap Punches
6x KB Bottoms Up Windmills ea arm
+
CS Recovery Protocol

A. 345, first time dead lifting since the Open b/c of neck shoulder.  Felt fine on that area.  grip isn't strong

B. 25#, this was really tough in the lock out.  Really poor position.  I can only imagine how strong HSPU's, Jerks, Etc can get if I fix this. Felt a little weaker on L side right about ear level.  Lockout was easier on that side

C. 40#, only have 20# vest so had to wear 2 vest.  I have 2 more vest at 20#

D. Complete, no weight added mainly b/c i knew how sore I was last week.  I'm still pretty sore in hammies today (day after) from this.  Will add weight or band next week

+

3 rounds scap work. Done

CS Recovery. Done

Testing- 060515

AD - 10min @ EN1
+
Rest 5min
+
AD - 4min @ 150W
Rest - 30sec
AD - 4min @ 175W
Rest - 30sec
AD - 4min @ 200W
Rest - 30sec
AD - 4min @ 225W
Rest - 30sec
AD - 4min @ 250W
Rest - 30sec
....
continue adding 25W following same pattern until you are unable to hold required wattage for that step
*record RPE + peak HR for EACH BLOCK
+
A. Seated Neck Retractions - 2 x 20-25; RAN
B. Side-lying T-spine Rotations - 2 x 20 ea side; RAN
C. T-spine Peanut Crunches - 2 x 2-3 ea joint segment; RAN

Made it about 90 sec on 325 Watts and couldn't hang.  Some mental, some legs, some breathing.  Combo of all not one definite limiter

Watts- HR- RPE
150-133-3
175-136-4
200-144-5
225-153-6
250-160-6
275-174-8
300-179-9
done
+
T-spine work all done.

060215

A. Seated Neck Retractions - 2 x 20-25; RAN
B. Side-lying T-spine Rotations - 2 x 20 ea side; RAN
C. T-spine Peanut Crunches - 2 x 2-3 ea joint segment; RAN
D. Band Assisted Natural Knee Extensions - 2 x 5-6; RAN (engage glutes, maintain posterior pelvic tilt)
+
Track-style Warm-up (aerobic -> DROM -> intervals)
…
Run - 5 x 400m @ 60-70-80-90-100% effort by round; rest 2min
*record split time + peak HR for each interval
+
Ido Portal Squat Routine #1
https://www.youtube.com/watch?v=xPwG2hqnOx0
+
Crossovery Symmetry Recovery Protocol

A-D Complete

Times        Peak HR       HR before starting next run
1:48             158                  118
1:40              168                  128
1:30             174                  133
1:27            177                    137
1:21             180                  144
1:20             182          

*I know it's 6 times.  I though I could beat 1:20.  I ran 400m straight line outside my gym.  May not be exact but it's what I'll use for training in the future as long as it's just running (it's across the street from gym.

Hips, quads, and calves pretty sore from this.

Testing 060115

A. LB Back Squat - build to moderate single; rest as needed (film from side)
B. DB 2arm RLE Split Squat (DB's @ sides) - build to 8RM on ea leg; rest as needed
C. Seated DB 2arm Z-Press @31x3 - 3 x 8-10; rest as needed (light load, film from back so I can see scap movement)
D. Supine Grip CTB Pull-up - 3 x AMRAP UB; rest as needed
+
3 Rounds
15x Scap Push-ups
15x Lying Single-Arm KB Bottoms-up Scap Punches
8x Scap Pull-ups
+
Crossover Symmetry Recovery Protocol

A. Back Squat, just build to 355, felt pretty solid
B. 75# DB's/hand.  Highest DB weight we have at the gym.  I imagine I could have gotten 85's or 90's.  
C. 25#, 30#, 30#, could have gone up in weight but lockout was limited as you can see in video so I stayed there
D. 14, 11, 8.  Felt pretty good all things considered.  Didn't feel any imbalance so that's good.
+
3 rounds of scap work.  All felt good. KB Bottoms Up Punches w/ 26# KB. harder than expected

CS Recovery felt good.  Felt more balanced after the 3 rounds and CS.  Weird feeling but interesting.