Coach Mike's thoughts on training/life

40sec Side Plank (from hand not elbow)

12 Bird Dogs ea leg

A. Done

B1. 25#/hand BFR first 2 sets, felt burn a little more in those sets than last 2

B2. 55#, 55#, 65#, 65#

C1. 25#. Not hard

C2. 65# complete, felt more in legs w/ BFR but still low back mostly

Core work, done

Jan-23

EMOM for 20min

Min-1 - 10 GHD Sit-ups

Min-2 - 10 Box Jump Overs @ 24""

Min-3 - 10 Anchored V-ups

Min-4 - 40 Double-unders

Walk - 10min @ brisk pace

Run - 30sec @ 80-85%

Walk - 30sec @ easy recovery pace

x10

Walk - 10min @ brisk pace

EMOM- Complete, all good. Did not rebound box jumps

Run felt good. Legs did tighten up a little bit just from not running in so long.

Jan-24

Rest

Jan-25

A. Upper Rehab Protocol

B. BB Zombie Squat @4040 - 4 x 12; rest 2min (heaviest load from Jan-18 across)

C. BB RDL @4040 - 4 x 12; rest 2min (heaviest load from Jan-18 across)

D1. Counterweighted Shrimp Squat - 4 x 12 ea leg; rest 60sec (heaviest load from Jan-18 across)

D2. Single-leg DB Glute Bridge - 4 x 12 ea leg; rest 60sec (heaviest load from Jan-18 across)

F. GH Raise - 4 x 8-10; rest 90sec (add assistance/resistance as needed)

**add BF restriction to B/C

3 Rounds

12 Stir the Pots ea direction

12 Landmine Anti-rotation Rainbows ea direction

40sec Hollow Rock

A. Complete

B. 65# across. BFR felt more in legs and still a lot in back

C. 65# across. Did Single Leg last week. Didn't realize it was double leg. Felt this mostly in upper back/shoulders holding good posture

D1. 20# across- harder than passed I guess b/c of Squats and RDL's and BFR maybe

D2. 20# across

F. 10 reps, felt better than it has been

Jan-26

XB - 3 x 10sec @ 100% effort; rest 3min

XB - 3 x 20sec @ 100% effort; rest 3min

20cals XB @ 270-285W

60 DU

20cals XB @ 270-285W

30sec Rest

x4 rounds

Rest 3min

x2 sets

EMOM for 20min

Min-1 - 45sec Row @ EN2

Min-2 - 10 GHD Sit-ups

Min-3 - 45sec Run @ EN2

Min-3 - 15 Tuck-ups

10 sec sprints- 37mph

20 sec sprints- 35mph

4:07, 4:20, 4:20, 4:15

4:13, 4:16, 4:16, 4:08

Tough to stay above 270W

EMOM done. Felt Sit Ups and Tuck ups in low back SI area

Jan-27

A. Upper Rehab Protocol

B. Sled Drag - 5 x 60sec; rest 90sec (increase load, constant TuT)

C. Chain Squat - 5 x 12 @3111 tempo; rest 90sec (97+10# plate 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)

**add BF restriction to C/E

3 Rounds

40sec Side Plank ea side

15sec Rest

60sec Front Plank

15sec Rest

40sec Reverse Plank

60sec Rest

A. Done

B. done w/ 115# on top. BURNED

C. Done felt good leg burn

D. Complete, focused on butt and hammies. Still feel majority in low back

E. All good here. Still feel it in low back most

Hope to get to core work today. Ran out of time yesterday

Doc said I'm cleared to start lifting. Didn't ask specifics but he said just don't start with 400#. I assume that means we can proceed as desired off feel now. Like i said in text. Maybe start adding more UB strengthening exercises other than just the rehab stuff. I think starting with Single arm stuff is wise. I know L tricep is a little week so maybe some isolation stuff there.

Maybe add in Back Squats instead of sleds or maybe leave sleds and take out Chain Squats. Building on the RDL's and stuff.

Whatever you think.

Thursday, January 21, 2016

Jan 14-21

Jan-14

GB / Movement / Mobility

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

GB / Movement / Mobility

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

GB / Movement / Mobility

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

GB / Movement / Mobility

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

GB / Movement / Mobility

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.

Thursday, January 14, 2016

Jan 11-13

Jan-11

GB / Movement / Mobility

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

GB / Movement / Mobility

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

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

GB / Movement / Mobility

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.

Sunday, January 10, 2016

Jan 1-9

Dec-31

GB Progressions

Movement/Mobility

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

GB / Movement / Mobility

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

*https://www.instagram.com/p/_pTtPRo9mX/?taken-by=drandreospina

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

GB / Movement / Mobility

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

GB / Movement / Mobility

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

GB / Movement / Mobility

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

GB Progressions

Movement/Mobility

Rest / Active Recovery

planned on core work and UB therapy but didn't have time for anything

Jan-8

GB / Movement / Mobility

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

*https://www.instagram.com/p/_pTtPRo9mX/?taken-by=drandreospina

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