recover

tues:
7mi non-stationary bike
heel ok
5+5 8kg MP -- form is feeling cleaner even though groove not quite as greased on L side. focusing on opening up & bone rhythm i think helps

wed:
more tired/sore than expect'd. hopefully not exposed to too much L1W1?! ^_^

odd, L leg hip flexion weirdness, esp in L R-phase anterior hip circles (no rehab pos). L lateral and posterior hip circles no prob, R same, R anterior hip circle feels a little tight in hamm but noticable L side asymmetry with straight-leg raise (even standing)... also R shoulder ROM limited today whereas L shoulder no problem (I guess the ankle is okay R side). R shoulder circle mild non-smoothness during close to cross-body front shoulder circles.

--

wed after office hours
10min heat pack R heel & L glute max superior fibers + HRV meditation
R-phase focus on shoulders and hips. anterior L hip circles feeling better. after palpating L&R glute max upper fibers, i think issue might be that during hip flexion (esp straight-leg hip flexion), my L glute max upper fibers were firing maybe due to previous glute med and/or adductor sensorimotor amnesia? not the same w/ R glute max upper fiber tho.

after palpating and focus on not recruiting those, felt better..

a little foam roll. R calves esp medial side a bit tight, quads both sides tight, L TFL/ITB a lil more so hm. weird fiber disconnect feeling around glute max/med L side tho, have had that for a while. could be that during swings or other hard hip flexion straight leg, was recruiting glute max superior fibers too much (like kb downswing overspeed?), and maybe could use anterior / lateral core esp oblique more?

anyway 5+3 birddogs, a few practice planks
glute stretch
hip flexor stretch
ice L glute max superior

first practice

first practice, in some ways better than last years, some ways worse ^_^

better: overall mobility is leaps and bounds above last year 1st practice. hip mobility the other day was hot re: hip high knee rotation things. my mark feels really good with ankle mobility and s-phase athletic ready stance for quick motion. also can get lower for shuffles w/ hip.

better: in general more balanced strength wise, last year had just been deadlifting and dunno if my abductors were activated.

worse: i didn't really eat much last week, and didn't cardio train last week either. haven't been running for like a month due to heel pain, which is pretty much gone. today was the first time i ran in month+, forgot to bring superfeet for cleats! but feet feel okay for now, will check tomorrow.

worse: still recovering for zealous KB swings last week, and sometimes feel it in R side of mid-back, that one time i was practicing 45 lb bar overhead squat and wasn't ready :( haven't been doing birddogs or side planks for a while now boo.

better: my BH short power grip wrist flick is a lot better, my lunge is stronger / stabler, and my ankles are in better shape. same for thoracics and scapula mobility.

so basically i haven't been working on energy systems and core stability and it shows ^_^ err, will get back to that! i guess i'm at a point where i just need to maintain this strength and practice running, base cardio level, and core strength back up there to match my mobility and max-strength etc. a little more relaxed on field but still need to work on that sense and communication ~_~

wk wk

last week:

tues, 8 mile non-stationary bike
wed, farmer's walk 2mi
thu fly out
fri-sun z-health r-phase cert part 2

need work on c5, lumbar spine rot left. shoulder circles esp on medial side... also in ankle circles, use heel to drive through and hit all targets.

today, z warmup, backward lunge, chinese wall squats (feel the back opening up)
i-phase shoulder circles, lunge thoracic a/p waves
a few minutes of 12kg get-ups, feeling a lot better than two wks ago, focus on letting pushing heel in punch+crunch come out and that knee not go valgus-y.

8+7+6+5 easy 12kg swings
2+2 SLDL ipsilateral
2+2 SLDL 12kg contralat

4+4 12kg MP -- focus on opening up through thoracic and spiraling down for glute activation
3+3 12kg clean & press -- left side press feeling a lot stronger/cleaner!

practice 4+4, 3+3 ish 12kg snatches, work on soft landing (R better than L, might not be hip snapping enough?)
stretch
ankle dorsiflexion lunge practice
TFL stretch, pump / hip flexor stretch
plantar fascia ice/myofascial release--not really noticing it today, in fact was more noticable weirdness in L foot the other day

non-stationary bikes

active recovery day

protein shake b'fast
try to eat a lil more during the day (pasta/chicken)
non-stationary bike to WF, get carded for dry white wine (cooking) -- need corkscrew ^_^ oops
wild rice w/ miso base, jasmine + organic mushrooms / onion / garlic / wild caught salmon
plank practice (1 min not too bad, altho only tight for first 45s), still asymmetry in one arm & contralateral leg

try to eat more o3 in fish oil too, try 3x/day?
pants already a little tighter!! hmm that was faast
now for a little rolling then ice

snatch that

Z, bckwd lunge, spidey

ETK wall squats
gob squat 12kg RRed practice
1+1 12kg get-up

2x{3+3} 12kg RR clean practice
1x swing snatch clean MP front squat complex

1+1rep ipsilateral SLDL 12kg, more challenging on L side descent. what was the breathing pattern again for this? might be holding breath too long at points, dunno. mild L knee instability, work on dat.

10rep 12kg Sw
3x{5+5} 12kg RR Sn practice, fun!

pump
glute stretch / TFL
foam roll 2min
3 rep short birddog (quad diag)
plank practice, not as good as quadriped diag plank as used to be! practice dat in future ^_^

now for vegan pizza? dinner #1, then dinner #2 in city w/ tony

eso es!

much much better workout tonight that crappy one last night. last night i hadn't eaten much before the workout, like 72h before. this time, i had cuban rice and black beans with skirt steak and avocado salad with polenta side from polemo (sp?) the night before with amino acid and b12 tabs, some chia seeds before bed, then 4egg certified humane organic egg omelette w heirloom tomato from a friend & kalamata w/ napa brine then tri-protein energy snack later (rice pea soy), garbanzo bean soup w/ local salad and baguette slices, chia fresca n fresh oregon blueberries & local raspberries organic w/ almond snack.

did z mobility brief warmup, spidey crawl, reverse lunge, jump rope sim.

then chinese wall squats feeling much better, less stretch in the lower back more in midback, getting closer to the wall and then after a few sets like 4-6? inches from wall with rock bottom squat.

focus on SL ipsilateral deadlift 8kg practice, try to keep shin vertical!! and push back with hips... gotta practice that, like the good morning stretch but unilateral. push back from the heel through the hamm with shin vertical not bent knee, hip hinge, then at bottom fist with other hand, engage ipsilateral lat and shoulder into mild external rotation, keep glutes firing, shin vertical for less instability, all the way up and then open with hips.

then SL contralateral deadlift 8kg KB practice, also same tips but here focus on obliques at KB touch, as if side bridge, and breathe on the way down... got a lot better! but mild instability L side, but getting there.

goblet squat practice, swing to horn grab, rest elbows on medial patella region, push push drop.

hand walk to pump, pump look left right, TFL for hip open, pump, spidey stretch, pump, spidey to hip flexor stretch, opp foot creeps forward, then finally opp arm reaches above elbow straighter for stretch, and we're done hand walk back up to bent knee!

thanks marty =)

now for some more stretching, plantar fascia stretch in particular!!

meh

today's PT not so great! haven't been eating enough... ate a lot last thurs/fri/sat but then starting feeling not-so-good on sunday? or monday. monday got up late and did pretty light get-up / clean / SLDL practice. and LB didn't feel so hot on tues/wed.

today had PT, wall squats feeling better, get-ups looking better (tho Marty is picky on the hand location and foot placement, i tend to move the foot a little more out rather than in as she would recommend), good control on way up and down but could use more glute contraction.

remembered do pistol grip into triangle and support with other arm.

felt not great after 20 swings... definitely underate these last four days :( still gotta reach back closer to da groin.

cleans look better than last time, also with slight inhale on way up rather than exhale, also keep elbow even closer and shoulder even lower.

my HRM website tells me i burned about 60,000 calories in the first 6mo of the year over 100 workouts... i'm also getting super skinny of late, prob not eating enuf... have been trying to veer off the warrior diet but i keep going back to it. i think i'm going to try PN when I get back to school?

recovery

a little Z
been eating more today/yesterday/day b4, i guess since i started doing a little kb work again w/ marty. funny how it slows me down altho if i eat correctly at least i don't fall asleep? but i talk less i think. anyway.

throwing practice. interesting how my fh is really hip/glute momentum driven, relying lots on superior glute maximus (R) side in particular, with use of lats to connect hip/glute complex to hand momentum. maybe with mobility drills my wrist tightness has relaxed a bit so i don't rely on it as much? well we'll see once i start practicing more again.

L glute maximus superior mild pain/soreness, am i not activating it i think?

http://www.physiotherapy.org.nz/index02/Publications/JournalPDF/33(3)Nov05_p95-100.pdf

huh maybe x-band walks would help if i had a band..

KB complex

Z warmup, ankles feeling better today

feeling pretty good today altho mild lower back soreness from last night training

was a ball girl for field hockey!!

Z warmup, less ankle stuff, medial heel not noticeable, R heel feeling better but barely noticeable.
Spidey hip mobility.

4 wall squats focus on lengthening (needs to be smoother)

3+3 8kg full get-ups focusing on hand positioning, proper rack position, abs&glutes on way up and down. mostly good form, but could work on the way down.

8kg clean practice, focus on elbow to tummy

2 sets 5+5 8kg swing practice, try to pack shoulder and contract glutes at top, lengthen.

1+1 kb complex for fun, swing / snatch / clean / re-clean / press / front squat.

5 min light jump rope.

2 sets 5+5 high box SL squat practice (focus on Gray Cook-type RNT force for L knee)

calf stretch, 8 reps anterior core small swiss ball roll out. 5+3+1 10s birddogs (L glute need to contract harder on that side), a few side planks.

glute stretch, hamstring stretch (turn eyes away from raised leg? will think about that). got asked what i'm training for by cute guy haha. TFL/ITB side stretch.

RKC marty

check-up w/ RKC marty

Z warmup, lateral/medial ankle tilts (medial much tighter), hanging knee circles (better after trigger point release R adductor), hip circles (ext rotation rehab position), thoracic waves

get-up: opp arm < 45 deg, ipsilateral foot a little further (almost at knee?), engage abs+glutes. don't move contralateral hand on punch+crunch. pull shoulder down and back (resist trainer pull up). contralateral knee needs to be slightly externally rotated before high bridge. make sure to engage glutes & squeeze the lemon (adductor) on the way down for smoother descent! also, rack the KB w/ elbow closer to body, use opp hand below bell on final set down.

wall squat: a little closer feet, focus on lengthening through femur (force going fwd and backwd to push out of hip joint), staying tall.

swing: remember to DL butt back not down, focus on knees not going too fwd, feel mild stretch in hamm. shoulder pack, glute tight at top.

clean: looks a lot better but bell could be behind a little further, keep elbow closer to body even before lift.

hip flexor stretch: focus on stretching flexor of knee on ground, tense glute and hamm (as if flexing knee fwd) then release. both hands on knee to keep upper torso back.

pump then that TFL stretch after downwd facing dog (look at RKC manual)

teach marty lat ankle tilt, hip circle, camshafts (she likes that). she has R delt tightness and also R hip & R ankle huh. muscle activation demo practice.

inflammation boo

sigh, remembering that i'm allergic to cow milk proteins, most likely casein? drank a whole lot of organic kefir and then was inflammed shortly thereafter. boo. have been feeling unmotivated after eating lots of ezekiel 4:9 sprouted grains... not good.

taking a break from training, still doing Z hip circles / thoracic / camshafts / TMJ but giving the ankle a break to focus on soft tissue work : manual therapy and a little tiger tail stick. working on trigger points in R calf (posterior / lateral) and R adductor (medial), probably there due to heel injury boo... right near the illiac crest & TFL some weirdness going on the R side only, ack. also noticing i have trigger points near hip joints on both sides anterior which i haven't worked on in the past!

bike doc throw

active recovery biking 15+15 min

see doc re: foot tenderness, slightly distal from R taleocalcaneal joint, heel is mostly better unless i load it too much and then it's a dull sensation. probably not a fracture according to doc, some soft tissueness. phew.

TFL acting up a few times during the day, huh. trigger points found on R calf on posterior/lateral side (bottom 1/3rd), noticed that R adductor also tight & needs soft tissue work.

throwing practice with const, short and long range bh feels really smooth, fh mid and long feels great (focus on using body rather than wrist flick hmm). R lat still 10% weird but much better than end of last week, prob why using body chain rather than wrist flick.