4/5
2 sets
3 min row @ 2:00/500m pace, directly into
Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder flexion with each exhale as long as you can maintain good rib/pelvis orientation. goal here will be to try to breathe ‘into’ your upper back, filling the space between shoulder blades, and actually using the pressure to get some mobilization on T-spine
+
2 sets
3 min bike @ 300 watts, directly into
Supine overhead wall press positional breathing with hip flexion, 4-5 breaths @ 3152 tempo. apply some solid force into wall overhead, set rib cage down and pull tailbone off floor slightly. scoot very minimally away from wall as able to challenge.
+
2 sets
3 min ski @ 2:05/500m pace, directly into
Pronated grip foot assisted hang from pullup bar positional breathing, 4-5 breaths @ 3152 tempo. will mimic an overhead squat position, allow lats to relax and lengthen but keep rib cage down and butt tucked under.
Overall today, felt much much better on breath control especially trusting and being able to control and not panic on exhale, however today, on inhale, i couldn’t make that a “long” slow controlled inhale, it was a strong need O2 inhale
+
3 times through, not for time
Side lying GHD sorenson hold x 25 sec/side, neutral head posture
Supine leg whips x 6/side
Glute airplanes x 5/side
4 counterbalanced shrimp squats/side (light DB’s outstretched in front of you to allow for better posture and more control of tempo)
Done + PT work
4/6 – OFF
4/7
PT work (external rotation isometric, wall slides, abduction isometrics)
here is PT work
5 x 45 sec external rotation isometric (red band step outs)
3 x 8-12 sidelying eccentric external rotation with 3lb
3 rounds:
1. Bottoms up KB 90/90 carry x 50 feet @ 35lb
2. KB arm bar with rotations x 30 sec @ 20lb
3. Pike position on bench shoulder taps x 12
4. Foam roller wall slides with light band x 8-12
+
A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec
done
A2 – Band press in bench position x 15-18, rest 2 min x 4 sets
(just bands in hands for this, can wrap behind back before you lay down or can anchor down low on rig. just want to try to get a little resistance there but still allow for shoulder to sit in neutral position)
This actually felt really good, extension wasn’t too bad at all
B – 2 position halting Trap bar deadlift x 5, rest 2 min x 3 sets (2 sec pause 3 in off ground, and again at knee height. controlled lower to ground and reset, no TNG)
250
C – 2 position halting Trap bar deadlift x 3, rest 2 min x 3 sets
270 – 290×2
+
E7MOM x 3 sets
Row 60 cals (progressive intensity, second 30 faster than first 30), directly into
25 front squats @ 135lbs
1st – 3:06 – 4:24 – 2nd – 3:13 – 4:33 – 3rd idk row survived??? – 5:3:1 – i felt like a i flat out had nothing left on the 3rd set – i felt like the tank was empty
+
D – 190 russian swings @ 24kg, break when/as needed
Done
4/8
Class overlap
Decided to take the day off today, my right hip was a little irritated during not after the row intervals yesterday. I feel i was and have been pulling too much with my feet from the recovery to the catch and as i got tired yesterday i felt like that was not comfortable, about a 2 out of 10 but was noticeable that it was on me and my technique and in Knoxville for the day so just wanted to go for a long long walk in the rain.
+
25 min zone 2 bike erg
And most importantly here is shoulder update. We are definitely trending in the right direction, the class overlap (except for this satruday) has been great to balance things out through the week. I love getting after it in the class or with michelle and once a week is perfect to keep me hungry but keep allowing some time for the body to heal up. I am now PAST 90 degrees of pain free shoulder flexion, and rolling over at night is not as painful. Lets keep doing what we are doing, it is fun and challenging and there is a good balance of strength, positional breath work and all the squatting!!!!!!