Again mostly slab work. Had a good time figuring out a way to skip a more techy/flexibility move which some others were struggling on by just being an explosive tall jumpy boi.
Good intro with the PT yesterday and few specific exercises to get done before a review next week.
Today
PT shoulder exercises
3 different exercises, each for 3 sets
Ss/ Football bar OHP
Bar x 3 x 10
Bar + free swinging chains x 6 x 10
Yoke
94kg x 15m
154kg x 8 x 15m
Ss/ Sprint back to start
9 x 15m
Ss/ Sandbag run and load over yoke
40kg x 9 x 15m
MAG pulldown
52.5kg x 3 x 10 - very slow and controlled with good scapular moves
Ss/ Back extensions
3 x 20
With PT’s blessing I’m slowly bringing loaded movement of the shoulder in the ROM/plane it tolerates with relatively light loads, whilst avoiding the positions it doesn’t like (end ROM horizontal adduction and vertical abduction).
The position in the sandbag carry is maybe pushing that a little bit but it was a very light load and didn’t bug it at all.
Bounding, skipping, leg swings x 3
Ss/ 1 round each of PT exercises
Sled sprints - 35kg sled
+25kg x 3 x 15m @ 70% - Ss/ 1 round each of PT exercises
+25kg x 2 x 15m @ 80%
+25kg x 2 x 15m @ 90%
+25kg x 2 x 15m @ 100%
Ss/ Sprints
3 x 15m @ 70%
2 x 15m @ 80%
2 x 15m @ 90%
2 x 15m @ 100% - first 10m of final run timed at 2.35s
Reverse sled drag - 35kg sled
+90kg x 12.5m
+130kg x 12.5m
+170kg x 12.5m
+210kg x 12.5m
+250kg x 12.5m
+290kg x 12.5m
+330kg x 12.5m
+370kg x 12.5m - veeeeery slow
Bit more PT stuff and done.
Thursday - Boulder
Good stuff.
PT
Bottoms up KB presses.
Curls
Today
PT things
Now including things like bear walks and side planks
Yoke
94kg x 15m
94kg x 15m
154kg x 15m
154kg x 15m
194kg x 15m
194kg x 15m
194kg x 15m
194kg x 15m
Ss/ Chins - variations
8 x 3
Good session with a bit of a loss of lucency towards the end, followed by a great nap.
Slept something like 12 hours monday night and woke up feeling the climving session on Tuesday morning.
Considered a swim but felt it was best to rest a bit, so just did PT and a load of life admin stuff.
Today - Bouldering, top ropes, then a sprint session at the gym afterwards
Good climbing - 3 hour total session with good quality stuff, general movement felt pretty good and some strong moves I couldnt have done a few months ago. Top rope is always fun - there isnt any at my usual gym and this one was a bit more of a trek.
4 x 5 on pullups afterwards, then stretching and PT shoulder stuff.
Sprint session Laterall med ball wall slam
4kg x 5/side
4kg x 5/side
6kg x 5/side
6kg x 5/side
6kg x 5/side
6kg x 5/side
6kg x 5/side
6kg x 5/side
Ss/ Sprints
15m bounds @ 80%
15m bounds @ 80%
15m sprint @ 80%
15m sprint @ 80%
15m sprint @ 90%
15m sprint @ 90%
15m sprint @ 100% - timed very roughly (playback at half speed on phone with separate stop watch) at 2 seconds, which is surprisingly fast and probably a timing error
15m sprint @ 100%
