Tryin' a Few New Things - 5/25/09

A couple new things for today. Cool stuff, here's how it went.

-Foam roll and stick work to start off with, found a trigger point on the right shoulder blade that might be messin' with that shoulder

-Low Body T-Spine Rot, Sh Sweep, Hip Flexor Stretch Prog

-Reach/Roll/Lift
Feeling better on the right

-Arm Bar 24KGx1min - 4 sets(2 each side)

-Lying Squat-Eccentric Load w/ band x10 - 2 sets
Cool stuff, hooked theraband around my feet and pulled into the squat. It forced the whole pattern to happen...dorsiflexion...hip flexion...locked core...awesome.

-Explosive Step Up Pattern BWx30/30
Forcing that right hip to extend.

-Forward/Rev Lunge(wt. racked on moving side) 16KGx5/5 - 3 sets
Good practice in split stance and on 1 leg. I like it.

Alt w/

-Push Press(in split stance wt. over back leg) 24KGx10/10 - 3 sets
This was another experiment. Openin' up some alternative possibilities to the old bi-lateral stance.

-1 Arm Swing 24KGx5/5

-Snatch 24KGx98 in 5min
Had to stop and chalk the hands 3x during the 5 min. Hopin' it won't be this humid in Minnesota.

-Lev Block Curl 12.5LBSx5/5, 4/4

That's it. Good day, really enjoyed the new moves and can see that they are important to include in the mix. The right hip has been a bit sore in some muscles that normally aren't so I like that.

Training Update

Haven't had a lot of time to post in the last week but I have been getting my training in. I have really switched gears in how I set up my sessions. Lots of foam roll and stick work to start(addressing the trigger points I have found on my self), stretching those areas, and then strengthening those areas. Sounds pretty straight forward but I have using some pretty cool strategies I've been learning about that give instant feedback. I've also been patterning a lot of big body moves I thought I was doing well but wasn't and then adding weight to the ones that I'm able to. The grip work has been a constant as well, pinch/support/crush all getting their fair turn. I've also been adding in a wrist sup-/ pronation and ext.

I take off for the CK-FMS next Wed so should have some good stuff to post after that.

Weekend Training - 5/16 & 5/17/09

Got some very good training in this weekend and didn't use much weight at all. I've been using the FMS for awhile now and thought I was getting the hang of the corrective strategies to bring up low scores......well it turns out there is quite a bit more I wasn't getting. I've been putting in a lot of time watching the "Secrets Of" series that goes hand in hand with the FMS and takes the correction process to a level I simply wasn't at. Some simple screens and assessments have pointed out some rather large imbalances I have going on from side to side. What I get out of that is no matter how strong and well I move now it could be better with everything working together. This whole deal has kinda made me rethink how I train myself and others. I think the CK-FMS at the end of the month will be a great experience and really help me put this stuff together.

As far as the training over the weekend, I used a lot of the foam roller, stretching, corrective strategies, and patterning movements. I also through in some weight and grip work at the end. Much more of a practice feeling than a workout feeling.

Shouler Is Feeling Better Already - 5/12/09

I've been going through the Secrets of Series from Gray Cook, Lee Burton, and Brett Jones. Messed around with a few assessments and corrective strategies and the shoulder feels much stronger and gets no pinch. More on this stuff as I get to use it more, hoping to get a good feel for all the DVD's by the time I go for the cert.

-Foam Roll on Armpit and Right Add, Rev Russ, 2-Leg Abd & Add, Sh Sweep, Sleeper Stretch-R, ASLR, Soft Roll all 4 ways

-Armbar 24KGx1min each side

-Sumo Dead 225LBSx5, 315LBSx5 - 2 sets
Haven't done them in awhile, felt good.

Alt w/

-1 Arm Push x2/2, x3/3 - 2 sets
Had to use an incline.

-CoC #1x5/5, #2 MMS w/ right, choked to 1" x3/3, #1x5/5 - 2 sets

-Blob Lift
Feeling better, much stronger with a bend in my elbow.

-Swing 24KGx10

-Snatch 24KGx100 in 4 min 53 sec
Forgot to chalk before I started, bell about flew out of my hand on the first set, stopping to chalk cost me some time. With that happening I felt pretty good with my time, should be alright at the end of May.

-Ab Wheel x5 - 2 sets

Shoulder Trouble - 5/10/09

Been getting a little pinch in my right shoulder so I'm trying to get the pre movement drills figured out that I need.

-Foam Roll onArmpit and Right Add, Cobra Stretch, Shoulder Sweep, Sleeper Stretch, ASLR, Soft Roll(very cool learning more about this rolling thing)

-Armbar 16KGx8/8

-Pistol 24KGx2/2 - 3 sets
Bad balance tonight.

-Press Practice 16KG
Various styles, just seeing how they feel compared to each other.

-Hammer Twist x5/5

-Rev Wrist Curl 12LBSx10/10
Did these to before the heavy grip stuff to see if it helps. Not sure think I like it during the day so the grip is fresh for the session.

-Rolling Thunder 105LBSx1/1 - 5 sets
Right got stronger at the end.

-CoC #2
Couldn't get it when choked at 1" with either hand.

-Hub Lift
Got 45LBS w/ each hand

-Blob Lift
Couple w/ each hand.

-1 Arm Swing 24KGx10/10

-Snatch 24KGx10 every min - 10 sets
Switched hands every set and made sure the hips stayed fast every rep.

Quick One Tonight 5/8/09

Got off work early so I decided to get a quick session in.

-Armpit Roll, Rev Russian Twist, Shoulder Sweep, Sleeper Stretch, Back Ext/Ball, YWA Rows, ASLR

-Swing 32KGx10 every 30 sec-20 sets

-Blob Practice

-Rev Wrist Curl 12LBSx10/10 - 2 sets
Trying to get a little more extension in.

-Ab Wheel x5 - 2 sets

That's it. In and out.

Playing' With New Toys 5/7/09

I got some fun stuff in the mail the other day so of course I had to work it in.

-Foam Roll on Right Lat, Shoulder Sweeps, Seated Rotation(cross leg and butterfly), YWA Rows, Back Ext/Ball

-Arm Bar 16KGx8/8
Right shoulder has been a little sore so I've been trying to take care of it.

-Pistol Practice 16KG
No real rep count here. First I used a close squat down, transfer to one leg, and pistol up. Saw these on Brett Jones' blog. Just went till I felt comfortable with them. Next I racked on one bell and tried. This was tougher for me. Ended up getting one on each side before the end.

-Rolling Thunder
New toy here. Worked up to 120lbs on left. I got 120 to move on the right side but no lock out. Fun stuff!

-CoC
Closed the #2 at a 1" choke a few times then tried the #2.5 at the 1" choke...no dice but I kinda expected that.

-1 Arm Swing 24KGx10/10, 32KGx10/10

-Snatch 24KGx104 in 5 min
Switched my rep count and got a few extra. Will keep working this till I go to Minnisota.

Finished off with some stretches and called it a day.

Mess Around Day - 5\5\09

Just felt like doing some different things tonight. Played with some grip...did some ball work(first time in awhile)...pistols and snatching. Not a whole lot of anything just some practice on everything.

Thursday's Training - 4/30/09

-Usual Warm Up Moves
I got some tips from Brett Jones on the rolling pattern and that made it much more difficult than it had been.

-Pistol 24KGx2/2
Felt much better w/ the 24 than last time.

Alt w/

-KB Floor Press 32KGx5/5, 40KGx3/3 - 4 sets

-CoC #1 x 3/3 - 2 sets, #2 choked to 1 1/4" - 5 attempts felt good w/ rigth and got most of them, may have gotten 1 on w/ the left
Trying to learn to set the gripper in my hand better, needs practice.

-Snatch 24KGx99 in 5 min
Should have gotten more but messed up how I did my reps.