Wednesday Workout/New Shoulder Mobility Work

Stumbled upon a great blog called www.mobilitywod.com. Great stuff on this site for all areas of the body. I was most interested in some of the shoulder mobility work to see if I could start to work through some of my chronic issues in the left shoulder. Check out the 3 videos below. They are all very good exercises (the lacrosse ball stuff is quite painful).

The middle video, pec minor trigger point work with the lacrosse ball really isolated my painful area in my left shoulder. I felt quite a bit better after several minutes of this stretch.

Work Out:

Snatch/Jump Rope Combo

*Snatch(24kg) 10 reps - alternate arms each set

*30 sec Jump rope

*complete 20 sets

SLDL(24kg) 8/8 x 2 sets

RBT Side Walk x 2 sets

Back From Vacation/Trip to New Gym

Just returned from a nice family vacation to Florida for Spring Break. Beautiful weather and fun with the family. Also had a nice break from working out. Only downside was I re-aggrevated my left shoulder injury while bodysurfing in the ocean. So, I guess it is back to swings, and more swings......

Today I headed over to my Dad's basement gym to get in a workout and play with some of his toys. At age 70, he is still pushing around the kettlebells, bands, and ropes on pretty much a daily basis. We came up with a crushing cardiovascular circuit combining 2 handed kettlebell swings, battling ropes, and a poor man's skierg using a resistance band hanging from the ceiling (if you don't know what a skierg is search for video on YouTube. It is essentially a cross country skiing double polling simulator that is amazingly difficult.)

Warm Up

Circuit:

*HS 2 Handed Swing(32kg)

*Band Skierg

*Battling Ropes

*30 seconds work/15 seconds rest at each of the 3 stations equaled one rep.

After 4 reps we realized that we needed more rest, so the work/rest interval was changed to 30 sec/30 sec for an additional 4 reps. In all we made it through 8 circuits (12 minutes of work). This was quite difficult. I will try to post some video the next time we get up the guts to try this one again.

Swing Drop Sets

Another early morning workout. As much as I don't like to work out first thing in the morning, this schedule is just working out much better for me. Either I hit the bells first thing in the morning or not at all. Especially with the kids spring sports schedules kicking in......

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

Indian Clubs

HS Swing Drop Sets

*40kg, 32kg, 28kg, 24kg bells

*10 reps with each weight in 1 minute

*30 sec rest

*10 sets

RBT Split Squats

Short One at 5 AM

Up early today. Only had time for a short workout.

Indian Clubs

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

RBT Hip Stretching

Sunday Snatch/Jump Rope Combo with Video

Had some time to shoot a bit of video today of one of my favorite short and sweet workouts.....the snatch/jump rope combo as taken from Mike Stehle's Training Room.

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

Indian Club - 5 minutes

Snatch(24kg)/Jump Rope Combo (see video)

*10 snatches - alternate arms each set

*30 seconds Jump Rope

*20 sets total (snatches 100L/100R and 10 minutes jump rope)

SLDL(24kg) 8/8 x 2 sets

RBT Lateral Walks

I am starting to groove my new drop on the snatch and think this may help me ultimately increase my snatch numbers. Video above is 4 minutes of the 20 minute workout. Give it a go. It is short, sweet, and very effective.

Friday Morning

Had a tough time rolling out of bed this morning, but I did it and had a nice quick workout....

Warm Up

Indian Clubs

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

RBT lateral Walks

This swing routine is starting to get too easy. I need to either go up in weight or shorten the rest interval.

Wednesday Morning Snatches/Jump Rope

Up and at 'em early again today. I am really liking the snatch/jump rope combo. Changing to 10 reps of GS snatches with 1 arm at a time also is working better for me. It is also allowing me to get good snatch volume while re-conditioning my hands. Hopefully this will help me transition into longer snatch sets.

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

Indian Clubs

Snatch/Jump Rope Combo

*Snatch(24kg) - 10 reps 1 arm in 35 seconds - switch arms each set

*Jump Rope - 30 seconds

*20 sets completed