Training- 061215

CS Activation

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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)

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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

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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

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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)

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3 Rounds

15x Scap Push-ups

15x Lying Single Arm KB Bottoms-up Scap Punches

6x KB Bottoms Up Windmills ea arm

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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

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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)

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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)

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Ido Portal Squat Routine #1

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

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Crossovery Symmetry Plyo Protocol

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

Did Knee Extensions before run

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Track warm up

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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

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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)

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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)
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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)
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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.
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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)
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3 Rounds
15x Scap Push-ups
15x Lying Single Arm KB Bottoms-up Scap Punches
6x KB Bottoms Up Windmills ea arm
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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

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3 rounds scap work. Done

CS Recovery. Done

Testing- 060515

AD - 10min @ EN1
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Rest 5min
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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
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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
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T-spine work all done.