Day score 8: Some minor glute soreness but overall fine. A little tired.
11/23
10-15 min HSW practice
Had more confidence going up into the walk but did eventually fall onto my face pretty hard. Subconsciously couldn’t kick up well enough to continue after that lol.
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TTT TD
*TBA
(partner workout)
We got into the 3rd round of the 2nd rounds of 4. For me the hardest part were the double hang cleans, my grip was toast!
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2 mile run @ comfortable effort
Got frustrated today because I felt so good running aerobically but my calves got so uncomfortably pumped up that I had to slow down a few times. Running technique might be something to work on in person January?
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Shoulder/ OH movement flow:
Bike 6 min @ 150 watts, nasal breathing only
A1 – Tall kneeling KB halos with rib cage tucked down x 6/direction
*https://www.youtube.com/watch?v=JOekPI9w638
A2 – Supinated grip empty bar overhead presses x 6, slow tempo, full breath cycle overhead
A3 – Half kneeling hip flexor stretch x 30 sec/side (active glute squeeze on down knee, rib cage down, include some rotational twists and overhead side reaches from this position), rest as needed x 4 sets
B1 – 1-arm alternating KB sots press with heels elevated x 4-5/side, rest 90 sec
B2 – Thoracic extensions and rotations from swiss ball support (sternum) x 3 (1 rep = flexion -> extension -> rotate 90 degrees/side -> flexion), rest 90 sec x 4 sets
**video does not show rotations
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10 min steady movement through this series
Supine grip beat swings on pullup bar x 8-10 sec
KB screwdrivers from supine x 3/position/side
*make sure movement starts w/ scap: https://youtu.be/wu6F72KwiLU
Seal pose, 2 x 10-15 sec, give yourself a double chin and long neck to force extension through t spine
Banded bird dogs x 5/side, neutral spine and chin
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Bike 6 min @ 150 watts, nasal breathing only
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10 min steady movement through this series
Alternating sky reaches from squat x 5/side (https://youtu.be/lbozu0DPcYI?t=42s)
Plate squat flow x 3 slow reps (https://www.youtube.com/watch?v=dsfrOzpFGB0)
Butterfly Chest to bar drill on rings x 5-6 reps accumulated (this is the setup, but i want you to do this slower and with a longer body line throughout, goal will be actively pulling yourself through the circular motion while maintaining tension through long body line – https://www.youtube.com/watch?v=wViDqga6lls)
Ice cream makers on pullup bar x 5-6 (do these tucked if needed for more control of motion, extended if able)
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Bike 6 min @ 150 watts, nasal breathing
Jackson’s Training 