Apr-18
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 (work @ heaviest load from last week across) 245# across
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 – 4 x 4 w/ ea leg lead; rest as needed (progress loading by feel)
C. BB Push Press – 3 on the min for 10min (75#, progressively add speed each round)
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Push / Pull Gymnastics Progressions
A1. Rings Pull-up – 4 x AMRAP-3; rest as needed (AMRAP-3 = leave 3-4 reps in the tank)
A2. Wall-facing Shoulder Taps – 4 x AMRAP-3; rest as needed
B1. Rings Inversion to Tucked Front Lever Negative – 4 x AMRAP-3; rest as needed
B2. Strict Deficit HSPU 1-2″“ – 4 x AMRAP-3; rest as needed
C1. Strict Rings Dip w/ light RTO – 4 x AMRAP-3; rest as needed
C2. False-grip Rings Row – 4 x AMRAP-3; rest as needed
*first week for this dynamic work, stay conservative
Everything completely painfree! Pressing feels way more symmetrical and really good.
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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
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2 Sets:
1 mile Run @ 10k pace (nostril breath as long into this as possible)
2min Rest
2k Row @ 5k Pace (nostril breath as long into this as possible)
2min Rest
Did everything nostril. Should I do that if possible? Still the row is relatively tough today.
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10min Choice Cyclical @ easy recovery pace
PWO Breathing Protocol from BM
