Mar-15

Mar-15
Session-1 – Breath / Movement Assessment
Breathing Testing
A. Breath Count – take a full inahle then begin counting outloud as quickly as possible until you „“run out of air““. Counting should be audible but just above a whisper. Good scores here are 100+, this is a measurement of lung volume

• 122 counts

B. Breath Retention – at the end of a natural exhale resist breathing for as long as possible, time the duration. Good scores here are 40+, this is a measurement of CO2 tolerance

• 58 seconds here

C. Breath Count in squat position – repeat „“A““ in the bottom of a squat

• 120 counts – didnt feel a difference to sitting (breathwhise)

*really interested to see how you score on this considering how much time you’ve already dedicated to breathing work at this point!
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Lower-body Movement Assessment
A. Neutral Stance Barefoot Squat @5252 – film 2-3 reps from front / side / back
B. Sumo Stance Barefoot Squat @5252 – film 2-3 reps from front / side / back
C. Feet together Barefoot Squat @5252 – film 2-3 reps from front / side / back
D. Single-leg Box Step-up ‪@ 20‬ & 24″“ – film 2-3 reps ea leg from front & side (slow controlled negative)
E. Seiza Sit – film 2-3 reps from side & back
F. Glute Bridge w/ maximal hip extension – film 2-3 reps on ea leg from side
G. Single-leg Cook Bridge w/ maximal hip extension – film 2-3 reps on ea leg from side
H. PVC Hip Hinge in neutral stance @5252 – film 2-3 reps from side / back
I. PVC Hip Hinge in sumo stance @5252 – film 2-3 reps from side / back
J. PVC Single-leg Hip Hinge @5252 – film 2-3 reps from side / back on ea leg
K. Cobra Press-up (press body into cobra pose) with legs together – film 2-3 reps from side
L. Cobra Press-up w/ legs in straddle – film 2-3 reps from side
M. Seated Forward Fold – film 2-3 reps from side
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Upper-body Movement Assessment *if anything bothers elbow, move on and report!
A. Seated Wall Slides – film 2-3 reps from front
B. Back to wall Shoulder Flexion – film 2-3 reps from side
C. Side-lying Shoulder Windmill – film 2-3 reps ea side
D. Face-down PVC Lift-off in jerk grip – film 2-3 reps from side
E. Face-down PVC pass through in snatch grip – film 2-3 reps from side
F. Kneeling Thoracic Rotations – film 2-3 reps ea side from front
G. Sky Reach w/ exaggerated thoracic rotation – film 2-3 reps ea side (from back)
H. Cat – Cow – film 2-3 reps from side (slow/controlled)
I. Gymnastics Bridge – film a 15-20sec hold including press to bridge
J. Assisted German Hang – film 1 rep moving through full ROM
K. Scratch Test – film 2 reps on each arm moving through full ROM

ALL THE VIDEOS ARE IN MY YOUTUBE CHANNEL.
Thought this makes it easy for you. Will create a blog in the next days!
YOUTUBE LINK: https://www.youtube.com/channel/UCA8mvi6sD4AuWwdalKwQpUg

Session-2 – Pain Screen
Notes:
*if any movement elicits pain, stop that movement and report
*the goal of this session is to establish what we can / cannot do in training right now
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Evaluate each of the following with empty BB / light load / moderate load
*perform @ slow / controlled tempo where applicable, 4-5 reps of each movement
A. Press – 45-75# no pain / 95# noticable pinching feeling at biceps tendon right shoulder, NO PAIN anywhere/115#x5 reps – slightly more pinch in biceps tendon when starting to press from frontrack. NO PAIN in ellbow or shoulder.
B. BB OH Iso Hold – did always after pushpress: feels good, no pain – 155#x30 sec
C. push press – up to 155# x 5 wih no pain anywhere! Shoulder positioning not so good and feel that scap is unstable on the right side. Pushpress actually feels better than strictpress.
D. push jerk – up to 155# x 5 – no pain anywhere. Just feeling the asymetrical shoulder
E. split jerk – same as powerjerk!
F. Bench Press – benchpress never hurted, up to 175#x5
G. Power snatch – 135#x5 no pain anywhere just upper trap feeling stiffer and stiffer the more i do
H. Squat snatch – same as powersnatch
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CTB Progression
Set a 10min Timer, progress through each of the following movements using pain as your guide. As you progress if you reach a movement that elicits pain then take 2 steps back in the progression and focus your time there
A. Passive Bar Hang – no pain but trap feels like a real release when i come off the bar, like its contracted in passive hang
B. Progressive arch-hollow swings (increasing swing width as you go) – no pain but less flexion on right side
C. Supported Kip Pull-up *https://www.instagram.com/p/BfJqLShBbuK/?saved-by=kyleruth_ttt – nothing!
D. Kip Pull-up – feeling external rotator on right shoulder afterwards
E. Supported Butterfly Pull-up *https://www.instagram.com/p/BUhwqHtjEpZ/?hl=en&taken-by=pamelagnon
F. Butterfly Pull-up – same as kipping pull up
G. CTB Pull-up – same as kipping pull up, but retracting feels asymmetrical and not good on shoulder. But actually no pain, just „pressure“ on front delt and biceps tendon
*report on what you felt within each movement 
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Push-up / HSPU progression
Set a 15min Timer, progress through each of the following movements using pain as your guide. As you progress if you reach a movement that elicits pain then take 2 steps back in the progression and focus your time there
A. Plank From Hands – nothing! Feels good
B. Rings Plank – same as normal plank
C. Scap Push-ups – feels good, no pain- right shoulder really needs concentration to protract it fully
D. Elevated Push-up (hands on box –> hands on bench) – no problem here
E. Push-up – also no problem
F. Yoga Push-up – no pain
E. PIke Push-up (floor –> elevation) – no problem, but feeling biceps tendon a bit when starting concentric phase
F. Scaled HSPU (plate + abmat): no pain in ellbow but biceps tendon gets pinched a bit on right side, still no pain
G. HSPU:
Also no pain here but feeling pinching at front delt. Ellbow seems to do pretty good.

SUMMARY:
Suprisingly the inflammation in my ellbow seems to be way better than when I tryed last time. BUT i still can feel the cause of the ellbow inflammation. My shoulder still feels like ITs in a bad position and puts a lot of pressure on the ellbow. Looks like we can use more exercises than I thought, which is really good. Couldnt feel any pain in my ellbow.

Also have been to the chiropractic/osteopath today. Opened up traps/lat/pec and tissue around ellbow etc. Also worked my spine and hips to get everything centered and moving well. Fixed the appointment with chiropractic for wednesday PM/weekly. I asked him for some more detail/his opinion on my shoulder and what he told me:
He thinks that my pecs are pretty strong in relation to scap/upper back. But this also happens a bit because of the position of my collar bones. Their position is good to contract the pec but also is a little bit more prone to internally rotate the shoulder, when I do a lot of dynamic pressing work which is what crossfit does :-). He told me that its not a problem and very slightly. But he would recommend to keep a good stability/movement routine for training for the whole year, also in very intense and dynamic training phases, to avoid ellbow/should inflammation in the future.
Just wanted to give you a second opinion from someone who can see it in reality!