post-trash

amzing how fast your can trash yer body... a week after my last workout at ACSR, where DL felt good and good sprint after with pretty easy power clean. d'oh, veggie oil & eating out :(

foam roll -- left TFL the tightest, need to work on this every day!
pump (downward facing/upward dog)
hip flexors stretch

shoulderstand squat no good :(

superset
40+30+25 knee tuck, focus on 1s hold at top, coming within 6-12in of chest
4x5 25lb bat wing

3x8 45lb rear+foot elevated hip thrust
3x85 BB front squat
5x75, 3x85, 2x90 hang clean -- not great not bad, just okay
5x135 DL + sprint

3x{4s+4s} torture twist--still feel a little in the left glute/SI area but not bad
3x5 pseudo-GHR, first set felt pretty good at least first few reps

50+50 BB farmer's walk

woodway 17min 1.05mi, run / jog / walk intervals (max ~9mph)
stationary bike 21min 3mi

10 12kg KB swing, 10 16kg KB swing before workout
6x10 16kg KB swing after workout

rancho C

yesterday: rest

today:
a few practice cleans

7x20 16kg swings

weight: 185lb

hotel

yesterday (Thu Aug 25)
2x8 16kg swing

today (Fri Aug 26): westin hotel

Gob squat practice
30+25+20 knee tuck
4x5 bat wing
5+5 35+35 lb 1LDL
50+50 2x5 DB DL
35lb 8+8+2 hip thrust
3x5 1/2 GHR
15min interval treadmill 1.3mi, 9 / 5 / 3mph
10min 0.5mi elliptical

Barefoot work hopping lunging

HRV 75

HRV was 75 this morning, highest ever!

Previously two days of swinging 100-120 reps 16kg. HR dropped to 49 on the exhale which was cool.

foam roll, calves not too tight. still lat quads / TFL area.

superset
3x30 knee tucks (PR again, working up to CC progression standard 3x40)
4x5 20lb bat wings

practice FTW squats, 45lb goblet squats. not feeling the BB front squat.

3x185 DL + sprint -- work again on pulling DL from hammies
5min rest

5x185 DL + sprint
5min rest

2x205 DL + sprint x2 -- this time felt quicker acceleration, worked on using quads to start

power clean
2x65, 3x85, 3x95, 2x105 -- notice I have a better hinge / hamstring extensibility

practice a few vertical jumps, good vert but R shoulder not liking to go overhead that much
a few squat jumps

3x{4s+4s} 30s rest torture twist, actually more like 5s first set then 3s last two sets (was trying to breathe through shield more)

pseudo-GHR
3x5 w/ balance ball

5min / 1km erg/row
two 90s hard row w/ 1 min rest in between

10min / 2.4mi stationary bike

50, 52

L side TFL / SI / lumbar area mild meh better today.

HRV back up to 69 seated / legs up. 52 bpm average, seems to go up to 60 inhale, down to 50 on exhale (!).

52.1bpm is lowest so far for summer, second lowest was 8-11, day after 112 swings.

yesterday though was 5x20 rather than 6x8 + 8x8, so more consecutive swings per set and more sets in a row. practice tonight!

--

still feeling meh (above neck that is), so decided no practice :-/

6x20 16kg swings before dinner tho, felt pretty good.

hands getting a little callus-y esp on the middle digit. maybe start using gloves

swing!

lower left back/SI joint area mild meh, also feeling pre-sick again, appetite slightly better than weekend but still not great.

5x20 16kg swings with some rest, feels good/tonic

2x15 wall pushup

asymmetry

foam roll, L/R TFL/quad lat tightest

shoulderstand squat still no go. also noticed same mild pain during neck flexion while butt & heels on ground. hm. glute med R only slightly tight.

TRX assisted single-leg squat, 4x5. left side notably weaker than right side.

2x5 low pull
2x5 Y -- this is good?

superset
knee tucks
3x25
bat wings
4x5 15lb

single leg deadlift practice,
R ham still notably tighter than left side.

shoulder+foot elevated hip thrust 45lb
3x8 -- left glute not contracting as hard as right

5x225 hip thrust -- not easy, didn't get to full range?
2x225 hip thrust -- too much weight bump compared to last time

torture twist
3x{3+3} 4s 30s rest

farmer's walk 50lb+50lb DB
racked 45+45lb plate walk
45+45lb fwd+backward lunge

update! hip flexor stretches actually seem to address shoulderstand squat pain? kind of unexpected but hey no pain!