Apr-22

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 shoudler 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 ~8/10 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 Low Rings Muscle-up Transitions (I want to keep some exposure to MU patterns)

1 „“tough““ set TTB (if TTB bother shoulder, sub to GHD and progress from last week)

15 strict hspu

10 rmu transitions

20 kipping TTB – no pain or discomfort

⁃ same reps all rounds

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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 Rings Support Hold 

1 „“tough““ set GHD Hip Extnsions

12-15 strict neutral pull ups

45-60 sec ring support

20 hip extensions

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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. Long Seated Empty BB Press @4131 tempo – 3 x 6-8; rest as needed 

A2. GHD Sorensen Hold w/ light trainer bar Snatch Grip Press @3131 tempo – 3 x 4-6; rest as needed (use lightest bar available)

A3. HSPU Width Wtd Vest Elevated Cat Stretch w/ contract + relax – 3 x 7sec stretch + 7sec contract; rest as needed

*first touch on loaded stretching, be mindful of elbows / connective tissues for the Wtd. Vest Elevated Cat

This felt great on my shoulders!

PM

15min Hip Movement

*draw on elements from last 2 weeks here, if you need guidance on this let me know

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Blended Base Support

3 Sets

9min @ EN2 (65-75% HR max) *nostril breathing

7min @ EN3 (75-85% HR max) *nostril inhale / mouth exhale

5min @ EN4 (85-90% HR max) *free breathing

3min @ EN5 (90-95% HR max) *free breathing

*RD1 = Row / Ski / AB / Row

*RD2 = Ski / AB / Row / Ski

*RD3 = AB / Row / Ski / AB

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PWO Breathing Protocol from BM

This was fun!