Hey LJ,
Glad your arm is doing better and glad you took the time to warm up the joint wednesday. What I sent you via FB is probably going to be 'best' for mobilizing the join more. The other things that may help would be isometric holds in the plank position and OH position (single arm KB overhead walk, etc). Typically isometric holds are the basis for all gymnastic progressions because that's what builds joint capsule stability. Outside of scap work (x-over symmetry/banded rotation/cuban presses/etc) I don't think much else will help that specific spot, if it is the shoulder joint itself. This is the last week of your cycle and we are going to focus on much more higher end aerobic output as well as olympic lifting w/'high output' movements and then last but not least Deadlift combos that i think will help give you some exposure before the open.
No 'full' snatching this week but if anything bothers your shoulder stop immediately and email me.
A. Back Squat; 10-8-6 reps; rest 2:00 btw sets build each set (start at 295 for first set of 10)
B1. BB Russian Step ups; 10 reps/leg; rest 10s btw legs/30s btw sets
B2. Med ball hamstring curls; 12-15 reps; rest 2 minutes x 3 sets
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3 Rounds for time:
7 Muscle ups
35 Wallball
70 Double unders
A. 295, 305, 315 and it was tough but felt good.
B1 & B2. 95, 105, 115 on Russian Step Ups, Med balls were good.
Metcon: Round 1- Unbroken and tripped up on DU's (10, 35, 70 DU's), Round 2- Unbroken and broke on WB's (15,10,10), then same on DU's (10,30,50,70 DU's), Round 3- (4,3 MU's), (15,10,5,5 WB's), and (15,60,70 DU's). I think the squats hurt my time (9:45) and I was off for some reason.
Saturday:
30 Calorie airdyne @ 78--81 RPMs; rest 1:30-2:30s x 5 sets
*Can sub running; 200m @ 85-90%; rest 1:30-2:30 x 5 sets* - this will probably tighten your back up for the DL/BJ/Pull up triplet though...it would be preferable for you to run for 10-15 minutes as a cool down after you finish the DL/BJ/Pull up vs subbing out the airdyne
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18 Deadlifts 295lbs
18 Box jumps 26" (put a plate on the 24" box)
18 pull ups
Rest 90s x 4 sets
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Banded external and internal rotation; 10 reps each arm each movement; no rest btw arms 30s rest btw sets x 3 sets
30 Cal Row's: 78,79, and 80 RPM's all 5 sets. Did not run outside because it got cold.
Metcon: Set 1- 6,5,4,3 on DL's @ 2:55 / Set 2- Situation at gym needed to break to grab something but got right back at it @ 5:05 / Set 3- 4,4,4,3,3 on DL's @ 3:50 / Set 4- 5,4,4,3,2 @ 4:10 for the workout
Sunday: Rest
Monday:
A. Power Snatch; EMOM; start at 155 - add 5lbs/minute till failure
B1. TGU; 8 unbroken each arm w/24kg; no rest btw arms; rest 30s
B2. Kipping HSPU amrap in 30s; rest 90s x 3 sets
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For time:
30 Thrusters 95lbs
30 Calories Row
20 Thrusters 95lbs
20 toes to bar
10 thrusters 95lbs
10 burpees over bar
A. 5lb increase from 155, hit 210 and missed 215.
B1. & B2. Set 1- 8,8 TGU and 18 HSPU / Set 2- 8,6/2 TGU and 18 HSPU, Set 3- 5/3,5/3 TGU and 17 HSPU.
Metcon: Took 1:31 to do 30 Thrusters 16,9,5 reps then 1:32 to complete 30 cals on rower, then 6,5,4,5 on 20 Thrusters with Unbroken T2B's, then 5,5 Thrusters final time was 7:11.
Tuesday: *This shouldn't be too terrible bud - just try to move at a moderate pace, don't push the pace for this day - this is the last week of this so enjoy .... :)*
70 Minutes (2 sets) @ MODERATE 75% pace:
10 Minute Row
10 Minute amrap 50 Ft HS walk + 20 alternating step ups + 5 push ups + 200ft Front rack carry 2x35lbs Kb's
10 Minute Airdyne
5 Minute Running
The 2nd set of HS Walks was tough. Broke every 10-12 ft. That was long but my body always appreciates it.
Wednesday:
A. Clean and Jerk; build to a tough single - not a max
B. 15 unbroken Chest to bar pull ups; rest 60s x 3 sets
B1. 8 unbroken power snatches 130-135lbs; rest 20s
B2. 18 unbroken deadlifts; same weight as B1 (snatches); rest 20s
B3. 20 lateral BB burpees @ 92% (Fast but sustainable - game day pace); rest 20s
B4. 40 Unbroken double unders; rest 2:00s x 3 sets
Thursday: Rest
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