Mar-28

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)

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

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A. Split Jerk Foot-work Drill – accumulate 30 slow/controlled reps (intention is just to keep footwork pattern fresh while we work around elbow)

B. Self-directed Pressing – accumulate 30-50 reps of light BB / DB Pressing (based on elbow tolerance, your choice of pressing pattern – intention is to re-introduce loaded pressing w/ minimal pain / soreness

3 x 8 Bb strictpress @3011 up to 95#

2 x 4-6 SA DB Arnold press 3110 up to 50#

⁃ NO pain or discomfort, ascending weight on both. Barbell strict press feels way better but a little asymmetrical still. Arnold press feels great on shoulder

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Push / Pull Gymnastics Progressions (goal: establish hold times)

A1. Rings Hang w/ light RTO – 3 x AMSAP; rest as needed

A2. Wall-facing HS Hold – 3 x AMSAP; rest as needed

B1. Rings Inverted Iso Hold – 3 x AMSAP; rest as needed

B2. Rings Support w/ light RTO – 3 x AMSAP; rest as needed

C1. Rings False-grip Lock-off – 3 x AMSAP; rest as needed

C2. Rings Bottom of Dip Support – 3 x AMSAP; rest as needed

D1. Rings Row Lock Off – 3 x AMSAP; rest as needed

D2. Frog Stand Isometric Hold – 3 x AMSAP; rest as needed

*note since you’ve unloaded gymnastics for an extended period of time, we’re going to begin w/ 3x weeks of isometrics to rebuild tendon / ligament strength before progressing to strict / kipping work

*I’m going to add an addiitonal „“support““ session on Monday’s as well that includes some more dynamic gymnastics work to support this tendon development work 

Great. Always held until positions got shaky. No pain on any hold.

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

PM

15min Aerobic Prep (integrate nostril breathing here as you progress pace / effort)

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AB – 3 x 10sec @ 100% effort; rest to full recovery b/t each

1810 – 1760 – 1810

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3 Sets: 

2:30 Ski @ „“ramping““ effort 60–>90% (ramping effort by feel, nostril breathing as long into the 2:30 window as possible)

…no rest into:

50cals AB @ 30min TT avg pace / effort

Rest 3min b/t sets 

*intention here with ski is to progressively stimulate CO2 production via nasal breathing. This SHOULD create a sensation of breathlessness going into the 50cals AB each series. 

Started at 2:00 pace and increased to 1:38/500m – came off ski with 90%+ HR each time, but felt great.

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10min Choice Cyclical @ easy recovery pace

PWO Breathing Protocol from BM