Halloween Workout

Brown's have a bye this week......decided to put off raking for a while and hit the basement instead for a nice workout

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullaparts

Snatch(20kg) 16 rpm x 6 minutes - 1 hand switch @ 3 min

90 sec Rest

OAJ(20kg) 16 rpm x 6 minutes - 1 hand switch @ 3 min

90 sec Rest

OALC(20kg) 10 rpm x 6 minutes - 1 hand switch @ 3 min

RBT Split Jumps 10 reps x 6 sets

RBT Core

*Shoulder continues to feel good. No troubles increasing to the 20 kg bell for the GS lifts.

Wednesday's Workout

Shoulder continues to feel good.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Apart

Snatch(16kg) 18 rpm x 8 minutes - switching every 2 minutes

HS Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets

Monday

Still in shock over the Brown's performance yesterday. Was fun game to watch.

Warm Up: Pec stretch, Stick Shrug, Face Pull, Rotational Scap Pull aparts

Snatch(16kg) 18 rpm x 6 minutes - 54L/54R

Hardstyle Swing(32kg) 20 reps in 30sec/15 sec rest x 10 sets

12 Minutes of Snatches/Swings

Shoulder is still feeling very good. Decided to continue onwards with my 16kg snatch progression. No reason to rush things along. I am planning to work my way to 10 minutes with 1 hand switch at 20 rpm prior to increasing the weight.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pullapart

Snatch(16kg) 16 rpm x 12 minutes switching every 2 minutes (96R/96L)

Hardstyle Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets

More Snatches and Swings

Shoulder still feeling pretty good. Had some muscular soreness in the traps which isn't surprising given how long it had been since I last snatched. Warmed up today and decided to give it another go today. This time went for 10 minutes at 16 rpm switching hands every minute. Overall went very well.

Warm Up: Pec Stretch, Stick Shrug, Face Pull, Rotational Scap Pull Aparts.

Snatch(16kg) 16 rpm x 10 minutes switching hands every minute (160 reps)

Hardstyle Swing(32kg) 20 reps in 30 sec/15 sec rest x 10 sets

RBT Split Jumps(red) 10 reps x 4 sets

SNATCHES!!!!! & more swings

It has been about 5 months since I injured my left shoulder and I have to say over the past 2 weeks it has been starting to feel really good. I am not sure if it has been the Rolfing or the steady diet of stick shrugs, face pulls, and rotational scap pull aparts that have lead to this improvement, but I am not complaining. In fact, I have found that I no longer think about the shoulder when doing activities of daily living. So today I thought I would give some light snatches a test and see how things worked out. I have to say that snatches are probably my favorite exercise with a kettlebell and I really have been missing them. Today's session went very well. I ended up switching every 10 reps and ended up doing 200 snatches with the 16kg bell without putting the bell down. My shoulder didn't give me any problems, but I will wait to see how it feels tomorrow. Hopefully, I can start to build my volume with light snatches and start to work myself back into some GS training so I can get back on the platform.

Workout:

Warm Up: Stick Shrug, Face Pull, Rotational Scap Pullaparts, Pec Stretch, RBT Push Press

Snatch(16kg) 10R/10L x 10 sets continuous (100R/100L)

Hardstyle Swing(32kg) 20 reps 30 sec/15 sec rest x 15 sets

Thursday Workout/Shoulder Getting Better

Warm Up: Stick Shrug, Face Pull, Rotational Scap Pullapart, Pec Stretch

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

Short one today. Life has been crazy with work, meetings, family. Just happy to fit in this short workout. Always cleans the mind.

My shoulder is actually feeling the best it has since May. Very minimal discomfort with the left arm in the overhead position. The stick shrugs are almost painless. I am starting to see the light at the end of the tunnel with this injury. I am scheduled for Rolfing session #3 this weekend.

Tuesday Workout

Warm Up: Stick Shrug, Face Pull, Split Stance Scap Pullaparts, Pec Stretch

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

RBT Split Jumps(red) 10 reps x 6 sets

Sunday Workout

Long weekend of work and the first bout of "the crud" is making its way through the house. Not feeling too well today, but decided to hit the basement for a short workout.

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

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

Done.....short and sweet.

Wednesday

Warm Up: Stick Shrug, Face Pull, Split Stance Scap Pullaparts, Pec Stretch

Hardstyle Swing(24kg) *2 handed - 20

*1 hand R - 10

*1 hand L - 10

*H2H - 10

*10 sets in 1:15 work/35 sec rest

RBT Pillar Intervals(red) *10 sec work/5 sec rest

*Anterior x 5 sets

*Lateral R x 5 sets

*Lateral L x 5 sets

*Posterior with one knee flexed x 6 sets (3 each side)

Scap Pullback Variation and Brown's Win

Yep, that is no typo. My Brown's finally pulled one off this weekend. I just happened to watch the majority of the game in the Cincinnati airport too. With 4 minutes remaining, the Brown's clinging to a tenuous 3 point and the Bengals driving, I had to board my flight being taunted by Bengal's fans who felt just as certain as I did that the Brown's would once again blow their 4th quarter lead and add another check to the loss column. Low and behold, I was shocked to learn, after landing in Cleveland, that the Brown's had held them off to get their first W of the season.

I spent the weekend in Nashville at a wedding and did not work out. However, it took most of the weekend for me to recover from my yoga experience last Thursday. Much muscle soreness!

Today's workout:

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

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

RBT Split Jumps(red): 10 reps x 6 sets

Dave Schmitz posted a recent piece on his blog about split stance scap pull aparts and the real killer.....rotational, split stance, pull aparts. Tried these today instead of the usual scap pull aparts and really found the rotational version to cause a very significant burn to the rhomboid region. Check out the video below. At the 1:45 mark he starts to talk about the rotational variation. Give em a try and let me know what you think. These will be replacing my standard scap pull aparts from now on.