Recovery, mobility, skill
roll/ball/stick, legs, back, glutes. Todays winner, the left quad! Ouch!
frog stretch
shoulder bridge---test. yes, the low back is sore. not awful, just sore enough to be kind to.
Somatics for low back
cat/cow
supports on straps 6x10s ---these are very very hard.
bar depression pronated 2x4
bar depression supinated 2x4 ---these felt great, these and the supports are kept.
cat/cow
down dog
3 way wrist stetch
neck mobility, sitting on heels.
45 minutes. I'll be taking it easy on the low back, last set of KB swings yesterday back no likey.
Friday, March 8, 2013
Thursday, March 7, 2013
Thursday the 7th
Thursday the 7th
roll hips, legs, stick to the calves, serious knots, but loosening.
warm:
jumping jacks 100
dirty dogs 10 each direction
hollow hold 25s
shoulder rolls 35 ed
arm circles 50 ed
neck mobs hundreds! These feel so good right now, and I can see way behind me now...like into the past! I saw Napoleon!
dbombs 10
table makers 10
hip thrusts 20
straight bridge 20s ---these are harder than they look. Damn you, Al Kavadlo!
bird dogs 30s es
tall kneeling halo 18# x20
TGU to high hips position 18# x3 es
work:
ladders in 20m
chin 1,2,3,4,5,1,2,3,4,4,1,2,3,4 =39 ---that first 5 took it out of me.
push up 1,2,3,4,5,1,2,3,4,5,1,2,3,4 =40 --feet elevated 9"
pike push up elev.18" ss/w horizontal body row 2 minutes rest 5x5
swings 12 reps EMOTM x6 ----the swings are too much on this schedule, I will either drop them for now or move them another time.
YTL + Face pulls x5
Very good, but the last set of swings felt no good on the last rep of the last set. Swings get deleted or moved. Maybe have 2 extra sessions of like 5 minutes of Compass with 6x10 with the swings
Wednesday, March 6, 2013
Wednesday the 6th
- recovery, stability, mobilty and skill work...and core and stuff...
foam roll hips/legs/glutes, ball work glutes
frog stretch
HAM slow, 5 pulses on each side then into pigeon, hang out there 2x
swiss ball arches, extensions, hanging out
wall facing handstands 14/15/14s
crow stand 9/7/5s
hanging leg raises 4.5/5.5/4
compass- one solid pass on left leg...everything else too unstable. worked all the pieces, warrior III, and all the transitions. good approach.
ninja chops x10
lunge chops x10 (hardly qualified as lunges, but it's a start!
hollow hold 35/28s
planks f49/r37/l37- only got the l37 due to sheer bloody mindedness
cobra dog scorpions SLOW, full slow breath at each position 3/3 really forgot how much I love this. I think I'll do it everyday....
ankle dorsiflexion, sitting, shins on roller, slight rocking. Just playing with these, not sure what the best approach is, but this felt good.
8 of 10 for feeling, maybe 7 of 10 overall. Need to come up with a real, simple rating system.
foam roll hips/legs/glutes, ball work glutes
frog stretch
HAM slow, 5 pulses on each side then into pigeon, hang out there 2x
swiss ball arches, extensions, hanging out
wall facing handstands 14/15/14s
crow stand 9/7/5s
hanging leg raises 4.5/5.5/4
compass- one solid pass on left leg...everything else too unstable. worked all the pieces, warrior III, and all the transitions. good approach.
ninja chops x10
lunge chops x10 (hardly qualified as lunges, but it's a start!
hollow hold 35/28s
planks f49/r37/l37- only got the l37 due to sheer bloody mindedness
cobra dog scorpions SLOW, full slow breath at each position 3/3 really forgot how much I love this. I think I'll do it everyday....
ankle dorsiflexion, sitting, shins on roller, slight rocking. Just playing with these, not sure what the best approach is, but this felt good.
8 of 10 for feeling, maybe 7 of 10 overall. Need to come up with a real, simple rating system.
Tuesday, March 5, 2013
Tuesday the 5th
Tuesday the 5th
Yesterday was a full rest day. Walked the dogs, visited the chickens, cleaned up three bookcases and packed up some books to bring to the house.
Today was my first morning workout in a LONG time.
foam rolled, added in the arm pit/side of torso rolls from Defranco's Simple Six. I meant add in the 45 degree band stretch too, but spaced it.
warm:
jumping jacks 100
dirty dogs 15 each side/direction
hollow hold 30 seconds --legs in the right low position, arms at sides
shoulder rolls 50 es/d
arm circles 50 es/d
neck mobz 300+ ----quick payoff on this work, huge series of adjustment last night, improved ROM today!
table makers 10
hip thrust 20 floor
bird dogs 45s locked down tight. plantar flexion cramps suck.
tall kneeling halo 5x10#, 5x18# these are great! can't recall where I saw them, but they really force you to move the weight around your head...keeper.
1/2 get up series. Neck ROM awesome. Much smoother all around. good. work up to 3/4 soon if this keep on like this.
Warm up took 23 minutes, going slower, working the positions. This was a very good pace.
work:
chins ss push ups, with 2 minutes between, and 3 minutes before next super set. Strength test.
chin 9, 7, 5
push 19, 14, 10
Holy shit! Totally unexpected! Given that on 1/2 I was still doing band assist, and had been stuck at 6s for weeks...strength gains are rarely linear, though I often forget. So now we just keep on and see where we are in a month...this is good.
acc:
strap push/row, steep angles 4x10
YTL+Face Pulls x5
legs:
back lunge/ cossacks 4x12 ---need to remember that I have really short legs, and not step so far back/wide.
KBRDL 26/35/44/53 x5 ---nice patterning! The hinge is stabilizing after my last SI joint issue. Lots more to go.
This one was a 9 out of 10.
Took 40 minutes exactly.
Narrow focus works...
Yesterday was a full rest day. Walked the dogs, visited the chickens, cleaned up three bookcases and packed up some books to bring to the house.
Today was my first morning workout in a LONG time.
foam rolled, added in the arm pit/side of torso rolls from Defranco's Simple Six. I meant add in the 45 degree band stretch too, but spaced it.
warm:
jumping jacks 100
dirty dogs 15 each side/direction
hollow hold 30 seconds --legs in the right low position, arms at sides
shoulder rolls 50 es/d
arm circles 50 es/d
neck mobz 300+ ----quick payoff on this work, huge series of adjustment last night, improved ROM today!
table makers 10
hip thrust 20 floor
bird dogs 45s locked down tight. plantar flexion cramps suck.
tall kneeling halo 5x10#, 5x18# these are great! can't recall where I saw them, but they really force you to move the weight around your head...keeper.
1/2 get up series. Neck ROM awesome. Much smoother all around. good. work up to 3/4 soon if this keep on like this.
Warm up took 23 minutes, going slower, working the positions. This was a very good pace.
work:
chins ss push ups, with 2 minutes between, and 3 minutes before next super set. Strength test.
chin 9, 7, 5
push 19, 14, 10
Holy shit! Totally unexpected! Given that on 1/2 I was still doing band assist, and had been stuck at 6s for weeks...strength gains are rarely linear, though I often forget. So now we just keep on and see where we are in a month...this is good.
acc:
strap push/row, steep angles 4x10
YTL+Face Pulls x5
legs:
back lunge/ cossacks 4x12 ---need to remember that I have really short legs, and not step so far back/wide.
KBRDL 26/35/44/53 x5 ---nice patterning! The hinge is stabilizing after my last SI joint issue. Lots more to go.
This one was a 9 out of 10.
Took 40 minutes exactly.
Narrow focus works...
Sunday, March 3, 2013
Sunday the 3rd
recovery, skills, core
walked the dogs a mile this morning, about to head out again.
Foam roll hips, legs, ITB calves & quads OUCH!
Ball work calves & glutes
Groiners
HAM (from Mountain Athlete)
face wall handstands 10s, 12s
crow holds 7s, 7s
hanging leg raise 4,3,3
compass 3x each side. Standing on left leg much more stable, got it clean. Right leg, closer. Leg heights, balance still need work. r6, l4-5.
ninja chops with light club, 10/10
plank series 40/30/34r
Cobra Dog Scorpion 6
HAM
ddog
bottom squat pry stretch
stretch pecs
All good, 30 minutes.
walked the dogs a mile this morning, about to head out again.
Foam roll hips, legs, ITB calves & quads OUCH!
Ball work calves & glutes
Groiners
HAM (from Mountain Athlete)
face wall handstands 10s, 12s
crow holds 7s, 7s
hanging leg raise 4,3,3
compass 3x each side. Standing on left leg much more stable, got it clean. Right leg, closer. Leg heights, balance still need work. r6, l4-5.
ninja chops with light club, 10/10
plank series 40/30/34r
Cobra Dog Scorpion 6
HAM
ddog
bottom squat pry stretch
stretch pecs
All good, 30 minutes.
Saturday, March 2, 2013
Saturday the 2nd
Walk a mile with the dogs in the AM snow. Pretty! Also did this yesterday, and saw many deer.
Warm:
roll tspine, hams, calves ITB, glutes
jacks x 50
ddogs 20/20
hollow hold 2x20s
shoulder rolls x50
arm circles x100
neck mobz x300
dbombs x10
hip thrusts 18" x20
bdogs 30s/30s
/2halo 10# slowly
TGU series to 1/2 5/5 getting smoother 18# still hinky on the right side, but better
took 18 minutes
Work:
chin/push up ladders 30 minutes
c1,2,3,4
p2,4,6,8 x4
+
c1,2 =43
p2,4 =86
rest 5 minutes
swing 35# 10xEMOTM x7 -- was shooting for 10 sets but started to lose speed. working on explosion! No slow, no slop.
YTL+ face pulls 5x
stretch hips, back, groin, supine twist, Brettzle. Brettzle as unlovly as expected after more than a year.
Good session 7 of 10. After the third set of push ups, had to widen feet to get 6s & 8s. other than that, good. Kept tight on all chins and push ups, better plank/glute firing today.
Warm:
roll tspine, hams, calves ITB, glutes
jacks x 50
ddogs 20/20
hollow hold 2x20s
shoulder rolls x50
arm circles x100
neck mobz x300
dbombs x10
hip thrusts 18" x20
bdogs 30s/30s
/2halo 10# slowly
TGU series to 1/2 5/5 getting smoother 18# still hinky on the right side, but better
took 18 minutes
Work:
chin/push up ladders 30 minutes
c1,2,3,4
p2,4,6,8 x4
+
c1,2 =43
p2,4 =86
rest 5 minutes
swing 35# 10xEMOTM x7 -- was shooting for 10 sets but started to lose speed. working on explosion! No slow, no slop.
YTL+ face pulls 5x
stretch hips, back, groin, supine twist, Brettzle. Brettzle as unlovly as expected after more than a year.
Good session 7 of 10. After the third set of push ups, had to widen feet to get 6s & 8s. other than that, good. Kept tight on all chins and push ups, better plank/glute firing today.
Friday, March 1, 2013
March the 1st
recovery, skills, core:
foam roll, ball work, back, quads, hams, ITB (ouch), calves (ouch), glutes (2x ouch!).
hip stretches, ham stretches
face wall handstand 3x10 sec
crow holds 3x3 seconds
hanging leg raise 3x3
compass work, holding basketball
BB halos & chops, slow slow slow
sitting ankle dorsi
hollow holds 2x10s
plank series 30/15/15
HAM
Somatics for low back
Everything felt good except on cramp on 1st crow.
Compass is terrible, needs much work.
foam roll, ball work, back, quads, hams, ITB (ouch), calves (ouch), glutes (2x ouch!).
hip stretches, ham stretches
face wall handstand 3x10 sec
crow holds 3x3 seconds
hanging leg raise 3x3
compass work, holding basketball
BB halos & chops, slow slow slow
sitting ankle dorsi
hollow holds 2x10s
plank series 30/15/15
HAM
Somatics for low back
Everything felt good except on cramp on 1st crow.
Compass is terrible, needs much work.
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