2014-07-28

60 min AD 5-10 push ups every 5 mins

This wasn’t as rotten as I anticipated 🙂 I kept a Z1 pace, the AD got easier and the Push ups got harder as I went.

I tried for 10 unbroken push ups each round, by that I mean resting in a plank if I had to take a break. The “+” was a plank break….

Push ups per round: 10/10/10/10/7+3/10/10/9+1/5+2+2+1

Its quite a feat for me to be able to stick with something in this longer time domain! The push ups were just enough to break it up. 

2014-07-27

A1. Goblet Squat; 8-10×3; Rest 60 seconds – https://www.youtube.com/watch?v=FAu6b-KcK0U

Used 20kg KB this time. Last time used a 20#DB. This time was wayyyy better form and more ROM in hips and L ankle 🙂
A2. Deadbugs; 8-10×3; Rest 60 seconds – http://www.tonygentilcore.com/blog/deadbugs-the-what-why-and-how/

These are feeling much stronger. I can feel my low back really glued to the floor. Working on improving the rhythm of my breath through the movement.
B1. Split Squat; 8-10×3; Rest 60 seconds – http://robertsontrainingsystems.com/blog/the-90-90-split-squat/

Stronger as well and hip flexors not as tight.

B2. Side Plank clamshell; 8-10x3side x2; Rest 60 seconds – give it a good 3-4 second pause on the top – http://www.mikereinold.com/2011/08/side-plank-clam-and-side-plank-hip-abduction-exercises.html

These are really getting my cheeks fired up with the longer focused hold at the top.
C1. Push ups off bench or rack; 1-12 reps x3; Rest 60 seconds

Elevated 6 inches on plates. Getting better with the elbows in the “Arrow” position.
C2. Seated External rotations @3010; 6-8/arm x3; Rest 60 seconds – https://www.youtube.com/watch?v=dpQspgZW5CM use weight plate since you might not have proper DB’s for this

Used 10# DB, was using 5 before. Lots of popping and crackling in the right shoulder, but no pain just a burn. Maybe a 7.5# DB would be better for now…

Although very tired and feeling unmotivated today, everything felt stronger and more stable! Making progress 🙂

 

2014-07-24

2 Sets:

10 mins @ 80%

10 Cal AD

5 Push Ups

Set 1: 4 Rounds + 3 Cals – R1: 2:09 R2: 2:13 R3: 2:15 R4: 2:16

Set 2: 4 Rounds + 5 Cals – R1: 2:06 R2: 2:17 R3: 2:15 R4: 2:19

 

Rest 2 mins

10 mins @ 80 %

10 Cal AD

5 Ring Rows

Set 1: 4 Rounds + 3 Cals – R1: 2:07 R2: 2:33 R3: 2:17 R4: 2:25

Set 2: 4 Rounds + 4 Cals – R1: 2:18 R2: 2:20 R3: 2:17 R4: 2:16 

Loved it! Everything felt great. Did regular pushups with elbows back hands on the floor rather than elevated. Ring rows felt good, focused on keeping arms tight to the body and elbows back. My one round that was 2:33 I had to adjust my rings, otherwise tried to keep a steady pace.

 

 

2014-07-23

A1. AD 60 seconds x 4 Easy Pace

A2. Plank 60 seconds x 4

A3. Speed Walk 60 seconds x 4

A4. Left side plank 60 seconds x 4

A5. Right side plank 60 seconds x 4

A6. KB rack walk 60 seconds x4 AHAP

 

The speed walk was a welcome rest. Plank on the Right side had sharp pain in the upper trap. The last 20 seconds of every plank were very tough.

Used a 70# sandbag in the rack position for the rack walk as I didn’t have two of the same weight KBs that were heavy enough.

Hardest part was trying to breathe with the weight of the sandbag on my chest.

Got a major sweat on and I liked the flow of the time domain.

 

2014-07-22

A1. Snatch grip RDL @30×1; 8-10×3; Rest 30 seconds

75# Felt good lots of stretch in the high hamstring area.

A2. Push up off squat rack @3030; 8-10×3; Rest 30 seconds

Focused on elbows back and tighter to the sides. R shoulder felt more stable through the slow and controlled movements.

B1. WTD Glute Bridge @1115; 8-10×3; Rest 30 seconds

75# Very intense on the glutes!

B2. Ring Rows @2020; 8-10×3; Rest 30 seconds

C1. DB Seated External rotations @1111; 10-12/arm x3; Rest 30 seconds

Using 5#DB feels ok tried to use a 10# but felt like my form suffered, went back to 5s

C2. Deadbugs w/ 5 second pause; 20 reps x3; Rest 30 seconds – alternate legs per rep

These feel much stronger. I can feel the bias stretch from R to L sides as well as a fire in my core. I find with toes in dorsiflexion my back stays glued to the floor. In plantar flexion harder to keep the back from tendency to arch. Preference? 

I did the same warm up as I have the last few days. Noticed a huge increase in Thoracic mobility.

2014-07-21

Same warm up as yesterday

A1. Goblet Squat; 8-10×3; Rest 60 seconds – https://www.youtube.com/watch?v=FAu6b-KcK0U
A2. Deadbugs; 8-10/side x3; Rest 60 seconds – http://www.tonygentilcore.com/blog/deadbugs-the-what-why-and-how/
B1. Split Squat; 8-10/side x3; Rest 60 seconds – http://robertsontrainingsystems.com/blog/the-90-90-split-squat/
B2. Side Plank clamshell; 8-10/side x3; Rest 60 seconds – give it a good 3-4 second pause on the top – http://www.mikereinold.com/2011/08/side-plank-clam-and-side-plank-hip-abduction-exercises.html
C1. Push ups off bench or rack; 8-10 reps x3; Rest 60 seconds – make these harder by lowering what you do push ups on
C2. Seated External rotations @3010; 6-8/arm x3; Rest 60 seconds – https://www.youtube.com/watch?v=dpQspgZW5CM use weight plate since you might not have proper DB’s for this

 

Really good workout again. Big improvement in the Goblet Squats today; although, my L knee and ankle are still felling a little awkward. Went full depth today and used a 20# DB used 15# the first day. 

Split Squats were better, still a lot of pulling in the hip flexor of the back leg. Noticed improvement in my balance with these today as well.

Push ups, I kept the bar at the same height today just to get really solid form and reps. My R elbow and shoulder feel odd. Noticed popping in the shoulder. Experimented with elbows back more vs elbows to the side… Noticed less awkwardness in these joints with elbows back. Do you have a preference? 

The warmups and stretches feel wicked! Especially digging the Bretzel 🙂

2014-07-20

Warm up on AD then:
http://www.functionalmovement.com/exercises/toe_touch_progression – 10×3 sets slow and controlled
https://www.youtube.com/watch?v=yMnamNJZMBk 10×3 per side slow and controlled
http://www.ericcressey.com/train-overhead – go through this entire thing afterwards

A1. Glute Bridge @1115; 8-10×3; Rest 60 seconds
A2. Deadbugs; 20 alternating reps x3; Rest 60 seconds – 2-3 second pause

B1. Seated barbell good morning @3030; 8-10×3; Rest 60 seconds – http://www.catalystathletics.com/exercises/exercise.php?exerciseID=184
B2. Plank with arm lift; 10 alternating reps x3; Rest 60 seconds – http://www.coreperformance.com/knowledge/movements/plank-with-arm-lift.html
C1. Elbow Supported DB External rotation; 4-6/arm x4; Rest 60 seconds – https://www.youtube.com/watch?v=_EHmq1yPhnU
C2. 20 calories on the AD x4; Rest 60 seconds – moderate effort, get a little sweaty from this

This was awesome! I really noticed a big improvement in my movement and core engagement today. Took me a while to get all the warm-up in once I figured out how to execute the movements correctly, but felt really unglued going into my workout. Noticed a huge difference in the tightness of my hips after the Seated Good Mornings.