Apr-11

AM

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/

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Labrum Prep ~10min (first4 drills in the video)

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Dynamic Scap Prep

A1. Downward Dog Position Scap CAR’s – 3 x 5 slow / controlled rotations ea direction; rest as needed (adding load by varying position)

A2. Rings Scap Push-ups – 3 x 5-7 slow / controlled reps; rest as needed (slight RTO)

A3. Bar-hanging Active-shoulder Arch-hollow Swings – 3 x 7-9 reps @ progressive „“intensity““; rest as needed

A4. Rings Support Scap „“depressions““ – 3 x 5 slow / controlled reps; rest as needed (at the top of a rings dip use scaps to „“press down““ like a reverse shrug)

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Jerk Support 

A1. Jerk Drive – 4 x 4; rest as needed (start @ 185#, progress from there by feel) build up to 245#

A2. BB Back Rack Drop Split – 4 x 4 mindful reps @ 115-135# (intention is just to keep footwork pattern fresh while we work around elbow)

B. Split Jerk Stance Shoulder Press @3121 – 3 x 6 w/ ea leg lead; rest as needed (6 sets) 95# across

C. Empty BB Push Press – 3 on the min for 10min (progressively add speed to lockout every other set based on feel)

feels great!

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Push / Pull Gymnastics Progressions 

A1. Rings Pull-up – 3 x AMRAP-3; rest as needed (AMRAP-3 = leave 3-4 reps in the tank) 13,12,12 tight and perfect reps

A2. Wall-facing Shoulder Taps – 3 x AMRAP-3; rest as needed did about 30 esch time, no discomfort

B1. Rings Inversion to Tucked Front Lever Negative  – 3 x AMRAP-3; rest as needed

5 superslow

B2. Strict Deficit HSPU 1-2″“  -3 x AMRAP-3; rest as needed

10 reps with 2“ every time

C1. Strict Rings Dip w/ light RTO – 3 x AMRAP-3; rest as needed

13,12,12 tight slow reps, even here, no pain or discomfort

C2. False-grip Rings Row – 3 x AMRAP-3; rest as needed

*first week for this dynamic work, stay conservative

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Repeat 1-2 elements from the Laburm / Scap Prep from beginning of sessoin

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

Hit 1860 again, CNS felt recovered today!

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3 Sets: 

3:00 Ski @ „“ramping““ effort 60–>95% (ramping effort by feel, nostril breathing as long into the 3:00 window as possible)

…no rest into:

2k AB @ ~30min TT pace (push the edge slightly faster here)

Rest 3min b/t sets 

*last week on this progression*

Pushed pace to 400 watts (50 watts above 30 min TT) and felt great. Getting back into regular conditioning pieces feels good.

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10min Choice Cyclical @ easy recovery pace

PWO Breathing Protocol from BM

Light stretching +sauna 2×15 mins + cold exposure

ROMWOD before bed. I‘m not sure here. It feels great and I get tired and relaxed while doing it. But there are a lot of opinions on passive stretching on athletes. What do you think?

I always feel like it calms down and gets me into a parasympathetic state really good and also feels releasing. I dont believe that its actually working to gain more ROM in training.