3D Breath
Foam Roll
Joint Mobilization
Stretch
Prep
Get ups with Windmills at top 24kg 1/4 Bottoms up 16kg 1/3 (better than yesterdays)
Snatch Intervals 24kg
60/20 x 4
I lost count but estimate around 90. Definitely tired from yesterday. I also haven't snatched in a couple weeks. I need to start doing it more and grooving the patterns.
Double Snatchs 20kg
5x5
Just wanted to move and sweat a little for the day
Big Lift day tomorrow maybe some heavy pressing.
Thursday, June 30, 2011
Wednesday, June 29, 2011
day 1 mart with modifications
Half an hour prior to training I had received graston on the ankle. The chiro told me the ankle will be temporary weaker because along with breaking up scar tissue some of the adhesion provided stability. So I ditched sl squats and front squats today and put in some heavy goblet squats and rev slide board lunges. Also no ankle rehab exercises today. No plyos either.
I played around with the tempo for some of the strength complex. Longer eccentrics and pauses to increase total time under tension.
3d Breathing 7 minutes
Foam Roll
Joint Mobility
Stretch
Prep
A1. T spine mobility extension and rotation
A2. Get ups with Windmills at top 24kg 1/5 Bottoms up 16kg 1/3 32kg 1/3
B1. Goblet Squat (6/2/x/1) 28kg 8 32kg 8 , 8
B2. Tactical pull Ups (X/6/1/1) 6, 7 20lb Vest normal tempo 8
B3. Stir the pot 20lb vest ( each circle about 3 seconds with 1 second pause) 10, 12 , 10
B4 Shoulders Elevated Glute Bridge Marching 5/5 Single Leg 6/6 , 6/6
C1. Rev Slide Board Lunge with Dowel 8/8 20kg Goblet 8/8 8/8 8/8
C2. TRX Row (X/5/1/1) 30lb Vest 5 10lb Vest 8, 7 - The trx isometrics from monday took some of the juice out of these
C3. Body Saw (mini slideboard) 45lb Plate (2/2/2) 7 , 8 , 6
ESD for tomorrow. I wanted to do snatches but was pretty cooked from the metabolic strength workout. HR was up the whole time anyway so that was a good cardio effect for the day.
I played around with the tempo for some of the strength complex. Longer eccentrics and pauses to increase total time under tension.
3d Breathing 7 minutes
Foam Roll
Joint Mobility
Stretch
Prep
A1. T spine mobility extension and rotation
A2. Get ups with Windmills at top 24kg 1/5 Bottoms up 16kg 1/3 32kg 1/3
B1. Goblet Squat (6/2/x/1) 28kg 8 32kg 8 , 8
B2. Tactical pull Ups (X/6/1/1) 6, 7 20lb Vest normal tempo 8
B3. Stir the pot 20lb vest ( each circle about 3 seconds with 1 second pause) 10, 12 , 10
B4 Shoulders Elevated Glute Bridge Marching 5/5 Single Leg 6/6 , 6/6
C1. Rev Slide Board Lunge with Dowel 8/8 20kg Goblet 8/8 8/8 8/8
C2. TRX Row (X/5/1/1) 30lb Vest 5 10lb Vest 8, 7 - The trx isometrics from monday took some of the juice out of these
C3. Body Saw (mini slideboard) 45lb Plate (2/2/2) 7 , 8 , 6
ESD for tomorrow. I wanted to do snatches but was pretty cooked from the metabolic strength workout. HR was up the whole time anyway so that was a good cardio effect for the day.
Monday, June 27, 2011
Good pulls and lots of swings.
Foam Roll
Joint Mob
Stretch
Prep
A1. FMS Ankle
A2. Light Broad Jumps 4 , 4 - didn't go full throttle because of ankle just wanted to groove the pattern and work on landing, Volume was kept Low to.
B1. Bretzel
B2. Half KNeeling Parallel MB Toss 8 , 8
C1. Trap Bar DL 135 x 5 225 x 5 315 x 3 365 x 3 405 x 3 , 3 - I don't think I've been this heavy since my ankle injury. Truth be told to since this exercise is usu slay at the end of the week I don't have much left to go real heavy.
C2. Lift Tall Kneeling Using keiser 12 pounds 8/8 , 8/8 , 8/8
C3. TRX Row Holds at top 35 seconds 3 sets - focusing on full scapula activation and working on packing the neck. Chin tucked Face Back
D1. Valslide Rev Lunge First 2 sets where with stick on back making 3 points of contact ( like FMS ILL) 8/8 , 8/8 24kg Goblet Hold 6/6 20kg 6/6 - First time using this exercise. I really like it. I need to work on my lunges so this works out. Probably went to heavy with 24kg. I need to make sure I set up good patterns first.
D2. Chop Tall Kneeling 15 Pounds 8/8 8/8 8/8
D3. TRX Push UP Holds at bottom 45 seconds 3 sets Packing neck
ESD
SWING SHOW 16 sets in 25 minutes
5 Doubles
24kg x 8
28kg x 8
32kg x 8
28kg x 8
24kg x 8
5 2 hand
48kg 8,10,8,8,8
6 1 hand 3 each side
32kg 8/8
28kg 8/8
24kg 10/10
Finished with 45 seconds left Felt great. Was keeping good power through out all my swings. I might try some double work with the 36kg later this week or next
Tomorrow just doing warm up some rolling corrective and an aerobic session for active recovery.
Joint Mob
Stretch
Prep
A1. FMS Ankle
A2. Light Broad Jumps 4 , 4 - didn't go full throttle because of ankle just wanted to groove the pattern and work on landing, Volume was kept Low to.
B1. Bretzel
B2. Half KNeeling Parallel MB Toss 8 , 8
C1. Trap Bar DL 135 x 5 225 x 5 315 x 3 365 x 3 405 x 3 , 3 - I don't think I've been this heavy since my ankle injury. Truth be told to since this exercise is usu slay at the end of the week I don't have much left to go real heavy.
C2. Lift Tall Kneeling Using keiser 12 pounds 8/8 , 8/8 , 8/8
C3. TRX Row Holds at top 35 seconds 3 sets - focusing on full scapula activation and working on packing the neck. Chin tucked Face Back
D1. Valslide Rev Lunge First 2 sets where with stick on back making 3 points of contact ( like FMS ILL) 8/8 , 8/8 24kg Goblet Hold 6/6 20kg 6/6 - First time using this exercise. I really like it. I need to work on my lunges so this works out. Probably went to heavy with 24kg. I need to make sure I set up good patterns first.
D2. Chop Tall Kneeling 15 Pounds 8/8 8/8 8/8
D3. TRX Push UP Holds at bottom 45 seconds 3 sets Packing neck
ESD
SWING SHOW 16 sets in 25 minutes
5 Doubles
24kg x 8
28kg x 8
32kg x 8
28kg x 8
24kg x 8
5 2 hand
48kg 8,10,8,8,8
6 1 hand 3 each side
32kg 8/8
28kg 8/8
24kg 10/10
Finished with 45 seconds left Felt great. Was keeping good power through out all my swings. I might try some double work with the 36kg later this week or next
Tomorrow just doing warm up some rolling corrective and an aerobic session for active recovery.
Saturday, June 25, 2011
Easy saturday
I just wanted to move and work on tissue quality today. A light cardio flush as well. Active recovery at it's finest. I also wanted to revisit some of the rolling patterns to make sure they are up to snuff even though I'm on advance progressions like chops and lifts.
Today was also dedicated to work on packing the neck and starting movements with the eyes , like the rolling patterns. Today was a good day to resivit some basic stuff and recover
3D breath
Foam Roll - went really in depth especially on the hamstrings from yesterdays session
Joint Mobilization
Stretching
Prep
FMS Rolling patterns
Legs 2/2 , 2/2 Slight disconnect with left leg going over and coming back
Arms 2/2 2/2 2/2 Slight disconnect with Left Arm going over and coming back.
Total body 2/2 2/2 looks good.
I like rolling because its a primitive pattern that can easy show a symmetries. In this case both lower and upper quarter on the left side are a little behind. So its not a diagonal dysfunction more unilateral. This make sense because on the FMS rotary stability test I can get a 3 using the left side and a 2 using the right. My left side has to inherently stabilize when using my right arms which is where I can only get a 2. This would be my frist progression into fixing that a symmerty.
A1. Arm Bars 16kg 1/1 1/1 really love this for opening up my pecs
B1. Goblet Squat prys 16kg 5x 20 seconds focusing on keeping pelvic floor tight, straight spine and packed neck. Leading the concentric part with the eyes.
B2. Linear core work. Dead bug while pushing hands into the wall to activate lats. While holding this position Single leg lowering. I got this from Chad Waterbury's article. I love the dead bug for teaching pelvic control but I never incorporated the wall push for lat activation as well. Good stuff the Article can be found here
http://www.t-nation.com/free_online_article/most_recent/iron_core_how_to_build_a_punchproof_body
Airdyne Temp work for 20 minutes. Easy stuff to get a light sweat and build up aerobic work capacity.
Possible Day 3 tomorrow seeing how I feel if not than monday.
Today was also dedicated to work on packing the neck and starting movements with the eyes , like the rolling patterns. Today was a good day to resivit some basic stuff and recover
3D breath
Foam Roll - went really in depth especially on the hamstrings from yesterdays session
Joint Mobilization
Stretching
Prep
FMS Rolling patterns
Legs 2/2 , 2/2 Slight disconnect with left leg going over and coming back
Arms 2/2 2/2 2/2 Slight disconnect with Left Arm going over and coming back.
Total body 2/2 2/2 looks good.
I like rolling because its a primitive pattern that can easy show a symmetries. In this case both lower and upper quarter on the left side are a little behind. So its not a diagonal dysfunction more unilateral. This make sense because on the FMS rotary stability test I can get a 3 using the left side and a 2 using the right. My left side has to inherently stabilize when using my right arms which is where I can only get a 2. This would be my frist progression into fixing that a symmerty.
A1. Arm Bars 16kg 1/1 1/1 really love this for opening up my pecs
B1. Goblet Squat prys 16kg 5x 20 seconds focusing on keeping pelvic floor tight, straight spine and packed neck. Leading the concentric part with the eyes.
B2. Linear core work. Dead bug while pushing hands into the wall to activate lats. While holding this position Single leg lowering. I got this from Chad Waterbury's article. I love the dead bug for teaching pelvic control but I never incorporated the wall push for lat activation as well. Good stuff the Article can be found here
http://www.t-nation.com/free_online_article/most_recent/iron_core_how_to_build_a_punchproof_body
Airdyne Temp work for 20 minutes. Easy stuff to get a light sweat and build up aerobic work capacity.
Possible Day 3 tomorrow seeing how I feel if not than monday.
Day 2 (MART)
Yesterday:
3D Breath
Foam Roll
Joint Mobilization
Stretching
Ankle Exercises
Hip Exercises
Movement Prep - Spiderman, Knee hug, Inchworm, Lateral and Rotational Lunges
To keep with the metabolic accelerative resistance training concept the ext segment from Plyos and strength training was completed in 70 minutes.
A1. FMS Ankle
A2. Medial Hops 8/8 Lateral Hops 8/8 done with 12inch hurdles - these felt great. I was sticking the landings and my ankle really didn't bother me. I still want to keep the volume low and slow reintroduce these dynamic landings as my ankle continues to adapt to more function.
B1. T spine mobility
B2. Get Ups 24kg 2/2 , 2/2
C1. FMS ASLR Leg Lowering
C2. SL RDL Band 5/5 Double 24kg 8/8 , 8/8 Double 28kg 8/8
C3. ARP Standing Athletic stance Gray Band lvl 5 8/8 8/8 8/8 - Haven't done standing in a long time. Much easier to compensate than Tall Kneeling of Half Kneeling
C4. Overhead Press Double 24kg Warm up 5/5 Double 28kg 8/8 Double 24kg 8/8 , 8/8
D1. Hip Flexxor Stretch
D2. Leg Curl (mini slide board ) 8 , 8 , 8
D3. DB flat Bench 75lb Single Arm 8 Alternating 8 Double 8
D4. Suitcase Cary 24kg 60yard Walk each hand for 3 sets
ESD - I was feeling pretty cooked from the strength training session but like an Ape who doesn't think I still did some tabatta circuits
20/10 x 8 sets. 3 rounds waiting till 65% HR to start each round
Swings 24kg
MB Slam rapid response 8lb Ball
Airdyne Sprint
MB Push Pass rapid response 8lb Ball
I was a little dehydrated I think today and probably over did it a bit. Active recovery tomorrow(saturday)
3D Breath
Foam Roll
Joint Mobilization
Stretching
Ankle Exercises
Hip Exercises
Movement Prep - Spiderman, Knee hug, Inchworm, Lateral and Rotational Lunges
To keep with the metabolic accelerative resistance training concept the ext segment from Plyos and strength training was completed in 70 minutes.
A1. FMS Ankle
A2. Medial Hops 8/8 Lateral Hops 8/8 done with 12inch hurdles - these felt great. I was sticking the landings and my ankle really didn't bother me. I still want to keep the volume low and slow reintroduce these dynamic landings as my ankle continues to adapt to more function.
B1. T spine mobility
B2. Get Ups 24kg 2/2 , 2/2
C1. FMS ASLR Leg Lowering
C2. SL RDL Band 5/5 Double 24kg 8/8 , 8/8 Double 28kg 8/8
C3. ARP Standing Athletic stance Gray Band lvl 5 8/8 8/8 8/8 - Haven't done standing in a long time. Much easier to compensate than Tall Kneeling of Half Kneeling
C4. Overhead Press Double 24kg Warm up 5/5 Double 28kg 8/8 Double 24kg 8/8 , 8/8
D1. Hip Flexxor Stretch
D2. Leg Curl (mini slide board ) 8 , 8 , 8
D3. DB flat Bench 75lb Single Arm 8 Alternating 8 Double 8
D4. Suitcase Cary 24kg 60yard Walk each hand for 3 sets
ESD - I was feeling pretty cooked from the strength training session but like an Ape who doesn't think I still did some tabatta circuits
20/10 x 8 sets. 3 rounds waiting till 65% HR to start each round
Swings 24kg
MB Slam rapid response 8lb Ball
Airdyne Sprint
MB Push Pass rapid response 8lb Ball
I was a little dehydrated I think today and probably over did it a bit. Active recovery tomorrow(saturday)
Thursday, June 23, 2011
Single Limb stuff
No Vehicle? No Excuses. Simple easy training session outside
Light Foam Roll
A1. Body weight pistols (using half filled gallon just as counterbalance) 1R/1L
A2. 1 arm assisted pull up on tree branch( Off hand holding on to GI belt for help) 1L/1R
10 sets = 10 reps each side.
Just going to roll and stretch tonight for some active recovery.
Yesterday:
was feeling tired and sore from Monday's training. Just wanted to get in the gym and move a little. I felt way better afterwards.
Foam Roll
Stretch
Prep
Arm bars with 16kg
Goblet Prys 16kg and 28kg
Handstand holds
Tempo intesnity on Airdyne 25 minutes.
Light Foam Roll
A1. Body weight pistols (using half filled gallon just as counterbalance) 1R/1L
A2. 1 arm assisted pull up on tree branch( Off hand holding on to GI belt for help) 1L/1R
10 sets = 10 reps each side.
Just going to roll and stretch tonight for some active recovery.
Yesterday:
was feeling tired and sore from Monday's training. Just wanted to get in the gym and move a little. I felt way better afterwards.
Foam Roll
Stretch
Prep
Arm bars with 16kg
Goblet Prys 16kg and 28kg
Handstand holds
Tempo intesnity on Airdyne 25 minutes.
Wednesday, June 22, 2011
Good Day 1 - SL Squat PRs
Monday: Active Recovery Day
3D Breath
Foam
Joint Mob
Stretch
Ankle Rehab
Hip Exercises
Movement Prep
Airdyne - Tempo Intensity 30 minutes
Tuesday- Feeling good today, definitely wanted to push it in the front squat.
3D Breath
Foam
Joint Mob
Stretch
Ankle Rehab
Hip Exercises
Movement Prep - inch worm, spider man, lateral and rotational lunge
A1. 24 inch box jump 2 x 8 - working on soft landing and proper triple extension
B1. T Spine Mobility Drills - gliding/rolls , Upper Quarter look and turns
B2. Get Mills 24kg 1/3 28kg 1/3
C1. T Spine Towel and Goblet Squat Prys
C2. Front Squat Bar x 5 135 x 5 185 x 3 205 x 5 225 x 5 205 x 5
C3. Stir the Pot 12 , 12 , 12 , 12
C4. Tactical Pull UP BW x 3 16kg 5 ,5,5,5
D1. FMS Ankle Mobility
D2. SL Squat 24lb (2 12 DB in hands) 5/5 (Added 40 pounds of vests 64LB total weight) 5/5 , 5/5 44lb 5/5 - These felt great and its a new PR for me. I'm really happy with this weight
D3. BodySaw 30lbs on Slideboard - 6, 8 , 10
D4. TRX Row Bw x 3 50LBs of vests 8 , 7 , 6
No ESD yesterday. The airdynesw ere being used and I didn't want to make up something on the spot. So I'm doing the ESD today.
3D Breath
Foam
Joint Mob
Stretch
Ankle Rehab
Hip Exercises
Movement Prep
Airdyne - Tempo Intensity 30 minutes
Tuesday- Feeling good today, definitely wanted to push it in the front squat.
3D Breath
Foam
Joint Mob
Stretch
Ankle Rehab
Hip Exercises
Movement Prep - inch worm, spider man, lateral and rotational lunge
A1. 24 inch box jump 2 x 8 - working on soft landing and proper triple extension
B1. T Spine Mobility Drills - gliding/rolls , Upper Quarter look and turns
B2. Get Mills 24kg 1/3 28kg 1/3
C1. T Spine Towel and Goblet Squat Prys
C2. Front Squat Bar x 5 135 x 5 185 x 3 205 x 5 225 x 5 205 x 5
C3. Stir the Pot 12 , 12 , 12 , 12
C4. Tactical Pull UP BW x 3 16kg 5 ,5,5,5
D1. FMS Ankle Mobility
D2. SL Squat 24lb (2 12 DB in hands) 5/5 (Added 40 pounds of vests 64LB total weight) 5/5 , 5/5 44lb 5/5 - These felt great and its a new PR for me. I'm really happy with this weight
D3. BodySaw 30lbs on Slideboard - 6, 8 , 10
D4. TRX Row Bw x 3 50LBs of vests 8 , 7 , 6
No ESD yesterday. The airdynesw ere being used and I didn't want to make up something on the spot. So I'm doing the ESD today.
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