Mar-21

Mar-21
AM
Labrum Prep ~10min (first4 drills in the
*https://www.instagram.com/p/BvAvku-Fnoa/
(note: after going through your screen, I think its possible that you’ve had a minor labral tear in the past and would like to use this series of drills to strengthen rotators / surrounding structures, if anything elicits pain skip ait and move on)

FELT GREAT.

Shoulder Prep ~10min
-Cat / Cow – 10 reps focusing on increasing thoracic EXTENSION every rep
-wtd. Lying face-down PVC Lift-off @2.5# – 10 reps w/ 2sec hold overhead
-Cook Squat w/ focus on overhead position – 10 reps, slow & controlled
*https://www.youtube.com/watch?v=-nCVFdkpkQ0
+
A. Split Jerk Foot-work Drill – accumulate 30 slow/controlled reps (intention is just to keep footwork pattern fresh while we work around elbow / shoulder)
*I need to film this today, will post to my youtube and send link when its complete
B1. Scap Push-up from elbows – 4 x „“tough““ sets; rest as needed (continue until you feel some burning / fatigue start to set in — focus is on serratus activation)
B2. Banded Wall-slides, straight forward – 4 x „“tough““ sets; rest as needed (continue to focus on carrying over serratus activation from „“B1″“)
B3. 1/2 Kneeling, Front-foot Elevated DB 1-arm Shoulder Press w/ rib-lock @31×2 – 4 x 5-7 ea side; rest as needed
*https://www.youtube.com/watch?v=OzfjrhuF-nc

50# dumbell- my shoulder felt better than ever. No pain in biceps tendon or pinching. Shoulder prep seems to be the right stuff!

C1. Farmers Carry – 4 x 100ft; rest as needed (moderate load across, focus on setting grip w/ pinky’s first & keep wrist neutral — goal is to train muscles of hand not forearm flexors, use farmers handles if avaialble)
C2. Hollow Pull-back – 4 x 8-10; rest as needed (focus on using lats / upper-back to drive the movement, intention is to keep straight-arm pull pattern fresh while we train structures of the shoulder)
*https://www.instagram.com/p/BP-G1cdliUx/?taken-by=cfgymnastics&hl=en

FC with 100#/h. Moderate load and felt good. I love the detail you put in your programming.

D. Axle Reverse Curl @5021 – 3 x „“tough““ sets; rest as needed (moderate)
Empty axle bar 20kg always about 8-10 reps. Right wrist is also harder to keep neutral, so this will help!

+
Repeat 1-2 elements from the Shoulder / Labrum prep at the beginning of the session

PM
10min cyclical warm-up (cyclical = run / row / ski / AB / etc)
10min Joint Prep (dynamic ROM / specific prep for workout)
+
AB (or C2 bike if avaialble) – 3 x 10sec @ 100% effort; rest to full recovery between each (record peak wattage)
Assault Bike (but we order a C2 soon)
1760 Watts
1810 Watts
1760 Wattsz

Poweroutput is something I struggle a bit (bodyweight?) – goal is to get 2000 Watts at least.

+
5 Rounds
AB – 15sec @ 70-75% of max wattage
45sec Rest
AAR – 15sec @ same effort as above
15sec AMRAP TnG Power Cleans @ 155#
90sec Rest
+
5 Rounds
AB 15sec @ 70-75% of max wattage
45sec Rest
Sled Push – 15sec @ heavy load
90sec Rest
+
10min Choice Cyclical @ easy recovery pace

Done at 1400 Watts
Powercleans: 8,8,7,8,8
Sledpush: 400# always about 50‘

That was pretty tough for me. Was pretty intense for my CNS or at least felt like it. Even after the 3x 100% effort I felt a little bit drained.
Finished with post workout breathing and that brought me back to normal in a few minutes. Breathing is such a fascinating tool.