Apr-8
AM
Shoulder Prep ~15min
-Cat / Cow – 10 reps focusing on increasing thoracic EXTENSION every rep
-Quadruped Thoracic Rotations – 10 reps ea side
*https://www.youtube.com/watch?v=7s-JA47jiE4&t=25s
-Banded OH Lat Stretch – 2-3 x 30sec (or until you notice a difference in open shoulder position OH)
*https://www.youtube.com/watch?v=1TTKsMNuzXo
-Wall slides straight forward and scapular plane (make a Y): 1-2 sets of 10 each
*https://www.youtube.com/watch?v=quvn0pXfdvQ
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4 sets: (tough set = UB set taken to ~7/10 fatigue level)
1 „“tough““ set Pain-free HSPU variation (options: Yoga PU / Pike PU / k.HSPU / S.HSPU / Zero-deficit Parallette HSPU *this may reduce strain on elbow)
1 „“tough““ set Wtd Vest Inverted Bar Row
1 „“tough““ set GHD Sit-ups
20/17 strict hspu, played with slight deficit and did 12/11 strict deficit with 3“ deficit – feels GREAT
12-15 bar rows
20 GHDs each (of course I also could do 70 unbroken, but thought 80 GHDs is good enough to get back to it)
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4 sets:
1 „“tough““ set Pain-free Pull-up Variations (options: Neutral Grip Pull-up / Rings Pull-up / Prone Grip Pull-up — these can be band assisted if needed to unload elbow)
1 „“tough““ set Parallette Support Hold
1 „“tough““ set GHD Hip Extensions
15/13 strict pronated pull ups
13/12 strict neutral grip pull ups
90 seconds parallete support /each round
About 20 hip ext./each round
ALL PAINFREE!
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3 sets:
1 „“tough““ set Hollow Pull-backs (focus on lat activation)
1 „“tough““ set Banded Kip Pulls (focus on lat activation)
*https://www.instagram.com/p/BR-5nFeBw4U/?hl=en&taken-by=cfgymnastics
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HSPU Assistance
A1. Seated DB 2-arm Z-Press @3122 tempo – 3 x 10-15; rest as needed (match loading) 25# again
A2. GHD Sorensen Hold w/ light trainer bar Snatch Grip Press @3131 tempo – 3 x 4-6; rest as needed (use lightest bar available) this is tough! 10kg eleiko trainer bar
A3. HSPU Width Elevated Cat Stretch w/ contract + relax – 3 x 7sec stretch + 7sec contract; rest as needed
PM
15min Hip Movement
*draw on elements from last 2 weeks here, if you need guidance on this let me know
Did some elements from the „hip shift protocol“ + some banded Cossack Squats, 90/90 hip rotations and CARs.
Is this what you want me to do or how do you define „movement“?
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Blended Base Support
3 Sets
8min @ EN2 (65-75% HR max) *nostril breathing
6min @ EN3 (75-85% HR max) *nostril inhale / mouth exhale
4min @ EN4 (85-90% HR max) *free breathing
2min @ EN5 (90-95% HR max) *free breathing
*RD1 = Row / Ski / AB / Row
*RD2 = Ski / AB / Row / Ski
*RD3 = AB / Row / Ski / AB
Love it. Was fun.
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PWO Breathing Protocol from BM
10 minutes 7-0-7-0 in the sun
Great day of training. NO Pain on any of the gymnastics. Shoulder feels so much better. Think we can continue to progress.
Conditioning was nice, I didnt note my exact paces, but if you want them, I can do next time
