Z warmup (R heel boo)
backwards lunge dynamics
5 min jump rope, anterior shoulder feels good
50 lb barbell DL {5, 3, 1} set (a few min rest):
NS likes
def using legs: calves/quads/ham/adductor a lot more than in previous months DL!
3+3 front weight 1/2 SL squat, still need to work on eccentric stability (knee not stable)
check out rower
stretch glutes, TFL
ASLR practice into hamm stretch
curl-up 5+3 rep 5-7sec
urg my body likes the eating but my mind is like arr i'm slowin down
Monday, August 10, 2009
Sunday, August 9, 2009
cleans
Z practice
heel still healing
1/2 12kg Kbell TGU practice. L shoulder stability needs work.
12kg Kb clean practice, NS seems to like that
lunge bone rhythm practice
potato chip hand rot twists
heel still healing
1/2 12kg Kbell TGU practice. L shoulder stability needs work.
12kg Kb clean practice, NS seems to like that
lunge bone rhythm practice
potato chip hand rot twists
Saturday, August 8, 2009
suitcase
chill a bit. R heel is heeling har, will take a few more days to clear?
R midback still a lil booboo from monday (5 days ago).
practice calf MVC, a lil Z hip. wearing contacts more regularly now, visual saccade drills.
3 sets of 5+5 12kg suitcase (one-side) deadlifts thru-out day, eyes down at first, eyes up at top, focus on good form, lock out w/ glutes and knees at top, come down at similar speed but controlled.
dinner eat: wild rice / miso jasmine / local red chard / heirloom hand-picked org tomato / porcini / onion.
R midback still a lil booboo from monday (5 days ago).
practice calf MVC, a lil Z hip. wearing contacts more regularly now, visual saccade drills.
3 sets of 5+5 12kg suitcase (one-side) deadlifts thru-out day, eyes down at first, eyes up at top, focus on good form, lock out w/ glutes and knees at top, come down at similar speed but controlled.
dinner eat: wild rice / miso jasmine / local red chard / heirloom hand-picked org tomato / porcini / onion.
Thursday, August 6, 2009
break no break
wuz gonna take a break but a friend invited me to play and so did casual. conditioning not hot, probably recovering from yesterday's DL repatterning!
Z practice, hip mobility. S-phase T-stop practice. Turn practice with turn step look, focus upper arm bone rhythm on rotation w/ hip drive to start.
Was moving reaaally well, had a nice break fh, have been more gut-driven on O as handler? but my friend says i'm rly analytical and in my own world, hah yea. tru dat.
missed this catch whilst jumping and then rotated 180 on the way down to try to recover but landed weird on R heel d'oh! will ice that and ibu, do some ankle mobility too asap.
Z practice, hip mobility. S-phase T-stop practice. Turn practice with turn step look, focus upper arm bone rhythm on rotation w/ hip drive to start.
Was moving reaaally well, had a nice break fh, have been more gut-driven on O as handler? but my friend says i'm rly analytical and in my own world, hah yea. tru dat.
missed this catch whilst jumping and then rotated 180 on the way down to try to recover but landed weird on R heel d'oh! will ice that and ibu, do some ankle mobility too asap.
Wednesday, August 5, 2009
backside review
Reviewing Cook & Jones's Backside DVD.
Toe touch a lil better than was a few months ago. ASLR slightly remedial? Haven't been practicing. But at least is now symmetrical I think.
Toe touch is symmetric, but with R foot up feel a little more stretch on the L posterior near glute. Notable that in SL bridge, when stick out R leg am still strong but mild+ asymmetry in stability!
Cook hip lift is noticably harder w R knee held up! L glute firing pattern still screwy... Chop & Lift with L knee kneeling helped a bit, huh. (No band here tho ATM.)
Bamboo (backside) DL patterning.
Kbell SLDL practice. (cross-body)
Toe touch a lil better than was a few months ago. ASLR slightly remedial? Haven't been practicing. But at least is now symmetrical I think.
Toe touch is symmetric, but with R foot up feel a little more stretch on the L posterior near glute. Notable that in SL bridge, when stick out R leg am still strong but mild+ asymmetry in stability!
Cook hip lift is noticably harder w R knee held up! L glute firing pattern still screwy... Chop & Lift with L knee kneeling helped a bit, huh. (No band here tho ATM.)
Bamboo (backside) DL patterning.
Kbell SLDL practice. (cross-body)
pfly bye
sat:
ulty on oval, minor mid back soreness next day (from rolling? skidding?)
sun:
rest
mon:
Z warm, SL box squat practice, tac push-up practice, 45deg chin-up w/ -5 lb practice.
OHS empty bar no go (stability not quite there in mid back, maybe still sore from sat)
tue:
only slept 10-12h in last 5 days... tummy funny after diaphragmatic / croc breath demo. last practice?! bye..
reading gcook on SL & 2L DL again... http://www.functionalmovement.com/SITE/publications/downloads/deadlifting.pdf
ulty on oval, minor mid back soreness next day (from rolling? skidding?)
sun:
rest
mon:
Z warm, SL box squat practice, tac push-up practice, 45deg chin-up w/ -5 lb practice.
OHS empty bar no go (stability not quite there in mid back, maybe still sore from sat)
tue:
only slept 10-12h in last 5 days... tummy funny after diaphragmatic / croc breath demo. last practice?! bye..
reading gcook on SL & 2L DL again... http://www.functionalmovement.com/SITE/publications/downloads/deadlifting.pdf
Saturday, August 1, 2009
chillin
Relax today. Just do Z training plan, GTG hip circles.
L wrist seems a-ok, R mid-back soreness mostly gone, went barefoot/VFF today again woo! Also feeling good from gettin some aerobic & a lil anaerobic play last night even if my head/heart wuz somewhere else.
Practiced a few 12kg dead cleans, BUCs. L hand 12kg BUC not dialed in today, though 12kg SLDL practice was pretty good!
I'm always tempted to do swing work but I know I have plenty of concentric strength and still am working on L/R mobility/stability symmetries around shoulder/midback/hip. Plus it's really the eccentric force absorption that kicks my butt.
I guess I'll obvi continue the Z plan, GTG R-phase hip circles, play tomorrow, go back down to 8kg continuous get-ups to dial in that form again (esp the punch+crunch & shoulder stability on transitions!), and gently re-introduce PVC rope work.
I wonder what my Pistols look like now that I've done some more targeted mobility / joint work? I guess that's not a prio but I somehow want to incorporate eccentric loading (and maybe increase my MVC calf limit or somethin?). Maybe increasing difficulty from just eccentric calf raises which I work on here and there to more S-phase type work? Def need to master naked eccentrics before weighted!
L wrist seems a-ok, R mid-back soreness mostly gone, went barefoot/VFF today again woo! Also feeling good from gettin some aerobic & a lil anaerobic play last night even if my head/heart wuz somewhere else.
Practiced a few 12kg dead cleans, BUCs. L hand 12kg BUC not dialed in today, though 12kg SLDL practice was pretty good!
I'm always tempted to do swing work but I know I have plenty of concentric strength and still am working on L/R mobility/stability symmetries around shoulder/midback/hip. Plus it's really the eccentric force absorption that kicks my butt.
I guess I'll obvi continue the Z plan, GTG R-phase hip circles, play tomorrow, go back down to 8kg continuous get-ups to dial in that form again (esp the punch+crunch & shoulder stability on transitions!), and gently re-introduce PVC rope work.
I wonder what my Pistols look like now that I've done some more targeted mobility / joint work? I guess that's not a prio but I somehow want to incorporate eccentric loading (and maybe increase my MVC calf limit or somethin?). Maybe increasing difficulty from just eccentric calf raises which I work on here and there to more S-phase type work? Def need to master naked eccentrics before weighted!
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