Monday, Mar 13
AM
17.3 retest (or I will send over training for this session if first test goals well)
PM
A1. Standing hamstring stretch; 60 seconds x2; rest as needed
A2. Standing hip internal rotation stretch; 60 seconds x2; rest as needed
A3. Standing quad stretch against wall (basically couch stretch
position but standing up and try to maintain neutral spine and
posterior pelvic tuck); 60 seconds x2; rest as needed
A4. Standing external rotation hip stretch; 60 seconds x2; rest as needed
B1. Shin Box Switchs; 5/leg x 2 sets; rest as needed https://www.youtube.com/watch?
B2. Active Pigeon Stretch; 12 reps/leg x 2 sets; rest as needed https://www.youtube.com/watch?
B3. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest as needed https://www.youtube.com/watch?
+
15min Row 15min Bike - Completed. Elbow was in pain. Went just legs.
15min Locomotion
17.3 retest (or I will send over training for this session if first test goals well)
PM
A1. Standing hamstring stretch; 60 seconds x2; rest as needed
A2. Standing hip internal rotation stretch; 60 seconds x2; rest as needed
A3. Standing quad stretch against wall (basically couch stretch
position but standing up and try to maintain neutral spine and
posterior pelvic tuck); 60 seconds x2; rest as needed
A4. Standing external rotation hip stretch; 60 seconds x2; rest as needed
B1. Shin Box Switchs; 5/leg x 2 sets; rest as needed https://www.youtube.com/watch?
B2. Active Pigeon Stretch; 12 reps/leg x 2 sets; rest as needed https://www.youtube.com/watch?
B3. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest as needed https://www.youtube.com/watch?
+
Tuesday, Mar 14
AM
A1. Weighted Shoulder CARs; 4 reps/arm x 3 sets; rest 30 seconds
A2. Shoulder Extension Stretch; 45 seconds x 3 sets; rest 30 seconds
A3. Single Arm Bear to Bridge; 6 reps/arm x 3 sets; rest 30 seconds - Great shoulder piece. Better ROM after finishing.
+
45min:
2min Row @ easy pace
30 Sec side plank/side
30 Sec bent knee hollow hold
2min Bike @ easy pace
30 sec farmers carry
30 Double Unders
2min Run
30 sec Arch Hold
30 Sec table top hold - Moved through this with no issues with elbow. Kept the row really light.
PM
A. Push Jerk; 3x3; rest 2min
B. Hand Stand Walk; accumulate 150-200'
+
For Time (at pace based on how your body feels...if you are sore take it easy):
20 Deficit K HSPUs @ 6"
40 Strict HSPUs
60 Burpees over Bar
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
A1. Weighted Shoulder CARs; 4 reps/arm x 3 sets; rest 30 seconds
A2. Shoulder Extension Stretch; 45 seconds x 3 sets; rest 30 seconds
A3. Single Arm Bear to Bridge; 6 reps/arm x 3 sets; rest 30 seconds - Great shoulder piece. Better ROM after finishing.
+
45min:
2min Row @ easy pace
30 Sec side plank/side
30 Sec bent knee hollow hold
2min Bike @ easy pace
30 sec farmers carry
30 Double Unders
2min Run
30 sec Arch Hold
30 Sec table top hold - Moved through this with no issues with elbow. Kept the row really light.
PM
B. Hand Stand Walk; accumulate 150-200'
+
20 Deficit K HSPUs @ 6"
40 Strict HSPUs
60 Burpees over Bar
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
Wednesday, Mar 15
AM
A. Squat Clean and Jerk + Power Clean and Jerk; 5-6 complexes; rest 2min bw sets B. Deadlift; 5 on the min for 7 min @ tough load - Used 275#, no issue with elbow. Clean-griped all sets. Could of probably gone heavier, but didn't want to push stress elbow.
C. Pistol Tech Work for 10min - Ran through some of the pistol progression that Mike posted the other day. Was able to do alternative reps smooth and controlled. First time I was able to get full ROM with no pain in like the last year. Really happy about this progress.
+
For Time:
20 Cal Row
20 Thrusters @ 115# (goal is UB)
+
For Time:
30 Cal Row
30 Wall Balls @ 30#
+
mobility work 20-30 min - Hip, shoulder, and ankle mobility work in the early AM.
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
PM
Assault 10min @ moderate pace
*Every min perform 20 DU
Row 10min @ easy pace
*Every min perform 20 DU - Completed, but did 20 min every 2 min performed 20 DU and 10 Wall Balls (20#). Knee and elbow felt good today. Pain is subsiding.
+
30min of movement work - Banded TKE, natural knee extensions, x-band lateral marches, plate squat flow work, OH walking lunges in a giant set.
C. Pistol Tech Work for 10min - Ran through some of the pistol progression that Mike posted the other day. Was able to do alternative reps smooth and controlled. First time I was able to get full ROM with no pain in like the last year. Really happy about this progress.
+
20 Cal Row
20 Thrusters @ 115# (goal is UB)
+
For Time:
30 Cal Row
30 Wall Balls @ 30#
+
mobility work 20-30 min - Hip, shoulder, and ankle mobility work in the early AM.
+
Shoulder/Scap Work
Include the following:
B1. Side Plank to Shoulder ABduction; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
B2. 1 Arm Hang Rotations; 10 reps/side x 2 sets; rest 45 seconds https://drive.google.com/open?
PM
Assault 10min @ moderate pace
*Every min perform 20 DU
Row 10min @ easy pace
*Every min perform 20 DU - Completed, but did 20 min every 2 min performed 20 DU and 10 Wall Balls (20#). Knee and elbow felt good today. Pain is subsiding.
+
30min of movement work - Banded TKE, natural knee extensions, x-band lateral marches, plate squat flow work, OH walking lunges in a giant set.
Thursday, Mar 16
off + Visualization and PMR: https://www.dartmouth.edu
+
Watch Webinar we send out and then send over your pacing plan!
