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
+
A. BB Back Rack Drop Split – accumulate 20 mindful reps @ 95-115# (intention is just to keep footwork pattern fresh while we work around elbow)
B. Self-directed Pressing – accumulate 40-60 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)
4×10 reps strictpress 95# @3010
3 x 5 reps SA DB arnold press @3111 60#
+
Before starting:
BFR IPC Protocol – wrap upper arm w/ PL knee wrap @ 5/10 tension, rest passively 5min w/ arms wrapped
*https://thebarbellphysio.com/the-application-of-blood-flow-restriction-strength-performance-gains/
+
Push / Pull Gymnastics Progressions (goal: match / exceed hold time from last week)
A1. Rings Hang w/ light RTO – 4 x AMSAP; rest as needed
A2. Wall-facing HS Hold – 4 x AMSAP; rest as needed
B1. Rings Inverted Iso Hold – 4 x AMSAP; rest as needed
B2. Rings Support w/ light RTO – 4 x AMSAP; rest as needed
C1. Rings False-grip Lock-off – 4 x AMSAP; rest as needed
C2. Rings Bottom of Dip Support – 4 x AMSAP; rest as needed
D1. Rings Row Lock Off – 4 x AMSAP; rest as needed
D2. Frog Stand Isometric Hold – 4 x AMSAP; rest as needed
+
Repeat 1-2 elements from the Shoulder / Labrum prep at the beginning of the session
NO pain or discomfort in this session. Shoulder feels better than last weeks strict press. Even pinging in front delt is only there very slightly. Progress!
PM
15min Aerobic Prep (integrate nostril breathing here as you progress pace / effort)
+
AB – 3 x 10sec @ 100% effort; rest to full recovery b/t each
1810
1810
1840
+
3 Sets:
3:00 Ski @ „“ramping““ effort 60–>90% (ramping effort by feel, nostril breathing as long into the 3:00 window as possible)
…no rest into:
1k Row @ ~5k pace
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.
+
10min Choice Cyclical @ easy recovery pace
PWO Breathing Protocol from BM
Felt good. Heartrate is back to normal. Nose isnt 100% open again, but was okay after 1st intervall. Pace again from 2:00/500m to 1:39/500m
Hip Shift protocol and some easy mobility flows to finish PM session.
