Jan-14
AM
GB / Movement / Mobility
PM
XB - 6 x 10sec @ 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
Switched to friday b/c I was unsure if I'd be able to get to it while prepping for comp and I didn't. too busy friday
Jan-15
AM
GB / Movement / Mobility
PM
A. Upper Rehab Protocol
B1. DB 2-arm RLE Split Squat @3111 - 4 x 12 ea leg; rest as needed b/t legs +60sec (20-25#)
B2. BB Glute Bridge @4121 - 4 x 12; rest 60sec (45-65# by feel)
C1. DB 2-arm Lateral Crossover Step-up - 4 x 22 Alt Reps; rest 60sec (20-25#)
C2. BB Sumo Good Morning @4131 tempo - 4 x 12 (45-65# by feel)
+
3 Rounds
10 Curl-ups ea leg
30sec Side Plank (from hand not elbow)
10 Bird Dogs ea leg
Done Thursday to make sure I got it in.
A. Done
B1. Complete, 25#/H
B2. Complete w/ 45#
C1. Complete, 25#/H
C2. Done w/ 65#, felt it all in low back, not an easy way even without injury
+
Core work, complete
Jan-16 (in-house comp)
Rest
Jan-17
(in-house comp)
Jan-18
AM
GB / Movement / Mobility
PM
A. Upper Rehab Protocol
B. BB Zombie Squat @4040 - 4 x 12; rest 2min (light to mod-load across)
C. BB RDL @4040 - 4 x 12; rest 2min (light to mod-load across)
D1. Counterweighted Shrimp Squat - 4 x 12 ea leg; rest 60sec
D2. Single-leg DB Glute Bridge - 4 x 12 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
B. Done, 45, 65---> felt it throughout my whole back from lower back to mid/upper back. And legs of course.
C. Done w/ 45# this was tough. By the way, I feel any kind of single leg RDL more in right leg than left. Not sure if I mentioned before but just making not. It's better now than it was
D1. Complete up to 30# DB
D2. 20# DB
F. Done, no weight
+
Core work, done
Jan-19
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)
+
20cals XB @ 270-285W
60 DU
20cals XB @ 270-285W
30sec Rest
x3 rounds
Rest 3min
x2 sets
+
Spina Mobility Sequences - 10min
20 sec Sprints @ about 35 mph
+
All sets around 4:20 down to 4:15
Stayed around 275W. Pretty tough session, I enjoyed it.
Jan-20
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 @3111 tempo - 5 x 12; rest 90sec (25# across)
E. Sinlge-leg DB 2-arm RDL @3030 tempo- 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
B. Complete, 90# on top and voodoo floss on top of quads
C. Complete with voodoo floss, definitely harder than last week without the blood flow restriction
D. Complete, tough, feel it mostly in low back
E. Complete, felt decent, still felt it in low back but just left over from back extensions
+
Core work complete.
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