Today's Workout - Yoga

Had the day off from work today so joined my wife for a 90 minute yoga class. It was very refreshing. A perfect combination of strength moves and flexibility. I am sure I will be sore tomorrow.

Today's Workout

Warm Up: Stick Shrug, Face Pull, Scap Pullback, Pec Stretch

Hardstyle 2 Handed Swings(32kg):

*20 reps in 30 sec / 15 sec rest x 15 sets

RBT(red) Split Jumps: 10 reps x 4 sets

Split Jumps were brutal. Legs were on fire. Heart pounding. Difficult time getting up stairs out of basement. Will need to do these again. Check out video below:

Sunday's Workout/Attempted Jerks

Shoulder has been feeling better and better with very minimal discomfort when I raise my arm overhead. Today I thought I might give some light jerks and snatches a go with the 20kg bell. After warming up, I tried some one arm jerks with the 16kg bell and had pain in the left shoulder so I aborted. Back to the swings!

Warm Up: Stick Shrug, FacePull, Scap Pulldown, Pec Stretch

Hardstyle Swings(24kg):

20 2 Handed

10 1 Handed R

10 1 Handed L

10 H2H

*10 sets of the above complex on 1:15 with 35 sec rest

RBT Pillars(red): 30 seconds on/ 5 seconds rest

*Front/Lateral R/Lateral L -- did two sets of this cycle with no rest

Thursday's Swings

Still a bit sore from the cleans.

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pullback x 10, Pec Stretch -- 3 sets

Hardstyle 2 Handed Swings(32kg): 20 reps in 30 sec/15 sec rest x 15 sets

Cleans/Rolfing Session 2

Had my second Rolfing session last evening with the my feet/ankles and lower extremities being the main focus. This was a fairly painful session for me as the fascial plains were opened up in these regions. I already feel like my posture is improving and look forward to my next session. Unfortunately, my Rolfer is only in town for 1 week per month so I will have to wait until mid October to continue my sessions.

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pulldown x 10, Pec Stretch -- 3 sets of all

GS 1 Hand Cleans

*20L/20R/20L/20R in 4 minutes with 1 minute rest -- did 4 sets overall

*Set 1: 24kg, Set 2: 28kg, Set 3: 32kg, Set 4: 28kg

RBT Cross Over(purple) Speed Squat -- 20 reps x 3 sets

RBT Pillars(red) -- 30 seconds work -- anterior/L lateral/R lateral/anterior

Hands took a beating on the cleans. It is amazing how fast the hands soften up when not working the long sets.

Sunday Workout/Brown's Lose Again

After watching another crushing defeat of the Brown's, I headed to the basement to work off some frustration.

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pullback x 10, Pec stretch -- 3 sets of all exercises

Hardstyle 2 Hand Swing(32kg): 20 reps 30 sec/15 sec rest x 20 sets (400 reps)

Friday's Workout/Rolfing

Met with the Rolfer yesterday. Was an interesting experience. He felt that I had a right to left imbalance as well as issues along the Z axis especially in the thoracic spine. He spent a lot of time working my back and then spent a bit of time on the lateral thigh. Had an interesting feeling of being taller when I got off the table. Will head back on Monday night for another session which I believe will be more focused on the feet, ankles, legs, and sacral areas.

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pullbacks x 10, Pec Stretch - 3 sets of all exercises

HardStyle 2 Handed Swing Drop Sets(40kg, 32kg, 28kg, 24kg, 20kg)

*10 reps each weight

*1:30 work/45sec rest

*10 sets (500 reps)

RBT Split Squat(purple) 20/20 x 2 sets

RBT Pillars(red) anterior,side R & L, posterior

Tuesday's Workout

WarmUp: Stick Shrug x10, Face Pull x 10, Scap Pullback x 10 - 3 sets

Hardstyle Swing(24kg)

*2 Handed Swing x 20

*1 Hand Swing R x 10

*1 Hand Swing L x 10

* H2H Swing x 10

*1:15 sec work/35 sec rest

*10 sets total (500 swings)

Sunday Swings/Brown's Lose.....Again

I love this time of year, especially being a Brown's fan. During week 1 of the season every team, and every team's fans, still has the hope of making the playoffs. However, after watching the dismal performance of the Browns I have been brought crashing back to reality. Yep, my team still Sucks!

Warm Up:

Stick Shrugs x 10, Face Pull x 10, Scap Pullbacks x 10, Pec Stretch - all 4 exercises x 3 sets

Hardstyle 2 Handed Swings(32kg) 20 reps in 30sec/20 sec rest x 15 sets

Shoulder continues to improve. I am now able to raise my left arm into the overhead position with almost no pain. Stick shrugs are also much less painful. I am hoping to start training jerks and snatches in a few more weeks. I meet with the Rolfer for my first 2 sessions this week. I remain hopeful that getting some general asymmetries dealt with will not only help me recover from this acute injury, but help prevent further troubles down the road. More to come....

More Cleans

Warm Up: Stick Shrug x 10, Face Pull x 10, Scap Pullback x 10, Pec Stretch - 3 sets

1 Hand GS Cleans(24kg)

*4 minutes alternating hands each minute

*20 reps per minute, 40L/40R each set

*1 minute rest between sets

*4 sets completed, 160L/160R

RBT Cross Over Speed Squats 20 reps x 3 sets

RBT Core

Cleans and Swings

Was thinking of other things I could do with the bells to keep up my conditioning and decided to give double cleans a try. I haven't played much with long cycle during my brief GS experience, but I figured now is a good time to start working on cleans.

Warm Up: Stick Shrug, Face Pull, Scap Pullback, Pec Stretch x 10 reps each x 3 sets

GS Cleans(2x20kg) 20 reps x 3 sets

HS 2 Hand Swing(32kg) 20 reps in 30 sec/20 sec rest x 15 sets

Cleans went pretty well, but I didn't want to push too hard and aggravate my shoulder. I will play with these some more.

Sunday Swings

Shoulder Rehab Warmup:

Stick Shrug x 10

Face Pull x 10

Scap Pull Back x 10

Pec Stretch

*Did full circuit 3 times

HardStyle 2 Handed Swing Drop Sets(40kg, 32kg, 28kg, 24kg, 20kg)

-10 reps with each weight per set (50 reps)

-1:30 work/45 sec rest

-8 sets (400 reps)

Friday Swinging

Shoulder rehab: Stick shrug, Face pull, Scap pullback, Pec stretch - 10 reps each x 3 sets

HardStyle 2 Hand Swing(32kg):

20 reps in 30 seconds/20 seconds rest x 15 sets

RBT Cross Over Speed Squat 20 reps x 3 sets

Shoulder is really starting to feel better since I have begun the shoulder rehab exercises