2016-05-30 Oly

Diesel - 5lbs (including skiers)
Bat Wing - 5lbs (3)
Bridge - 5 regular, 1 band
Overhead Squat - 65x8

Snatch High Pull -
65x2
85x3x5
These got progressively better; still gotta work on the technique.

Hang Snatch -
45x3
65x2x4
75x2
Again, technical work required.

Clean and Jerk -
75x1
95x1
115x1x5

30-second rests on all.

Then did some upper back rolling because it was complaining.

2016-05-29 Squat

Nice rapid session.

Diesel - 5s, including skiiers
Bat Wings - 5s
Bridges - 10 regular, a couple with bands

Overhead Squat - 45x10, 75x8
(in vans)

Squat -
105x6
135x5
155x5x3
Nice fast pace here.

TGU -
30x3/3, 2 (3F)/2, 3/1 (2F)
Weird

Pistols -
3x5*
Noticeable lack of mobility in left hip.

Quad roll

Random thing from MWOD

http://www.mobilitywod.com/propreview/one-of-my-all-time-best-shoulder-fixes-seriously-do-this-yesterday-community-video/

The 1.0 version is zero effort (just get under a heavy-loaded barbell and raise/lower arm). Probably worth some investigation for training.

2016-05-10 Row

Diesel - 5s (put the skiers back in as well - very long time since those...)
Bat Wings - 5s
OHS - 45x5
UB Roll - Brief
Bridge - 5 (no band)

Row -
5m @ ~3:00
5m @ ~2:30 (strapped in eventually)
5m @ ~3:00
Stroke rate all over the place, etc.. This was pretty bad.

Then just hamstring stretch and left.

Returning to Old Program

Sticking with what I like - which is lots of rowing and faster conventional workouts. Switching to/adding Oly as shoulder health improves.

Row
Rehab

Bench
Bench 5*3 (2.5lb increments...maybe after 135)
LAPD 8*3-5
Curls 8ea*3-5 superset Push-Ups
Rehab

Squat
Squat 5*3 (5lb increments)
TGU 3ea*3-5
Pistol 5ea*3-5
Rehab

Row
Rehab

Press
Press 5*3 (2.5lb increments)
LAPD 8*3-5
Curls 8ea*3-5 superset Push-Ups
Rehab

Deadlift
Deadlift 5*3 (5lb increments)
TGU 3ea*3-5
KB Swing 10*3-5 (or GHR, depending on available equipment)
Rehab

Rehab here:
HS Plank - but take it easy
Power Pulls
Farmer Carries
"Hip Stuff"

Various bits of rolling. May have to prescribe day to day.

2016-05-09 Dead and Press

Considering switching to the plan I had last spring to keep workouts shorter and facilitate rehab. Presumably it'll have to vary by project.

Diesel - 5s
Bridge - No band

Deadlift -
135x5
160x5
185x5x3 (30 second hold)
Straight up speed pulls. Not doing the bat wings may have screwed up lat activation, though. Overhead squats probably also valuable for enabling thoracic extension - seemed like I was feeling the restriction there.

Press -
45x5
65x5
90x5x3
Getting more tired here - final set was pretty bad.

Lat Pulldown -
70x8x5
Key appears to be resisting bending elbows until the last minute - good emphasis on the lats. 80 next time.

Turkish Get-Up -
25x3*x3
30 second rests this time (probably worth keeping).
Feeling better; 30 next time. That said, technical changes probably appropriate for hinging up. Core bracing right before makes a difference.

All right only:
Couch Stretch (really focusing on getting deep) - 2m first, 1m second
Kneeling groin stretch
ER on a box - 45/30/45
Hamstring - low box, ~2m

Just working on freeing up that right hip. Need to roll out both sides. May be worth trying some band traction. Could also be something in ankles/calves.

2016-05-05 Erg

Diesel - 5lbs
Bat Wings - 5lbs
Bridges - The usual
In future do the non-banded set first and for more reps - hams getting too heavily recruited

Erg (Damper 3, No Straps)
5m @ ~3:00
5m @ ~2:30
5m @ ~3:00
Still working on sequencing and technique. Forearms still suffering from those deads.
There's a noticeable improvement from better sequencing - ~5sec improvement on predicted split times. More technique videos probably needed, and a few more weeks of erg practice.
Much of more of a ~6 RPE here at least.

Ham Roll - ~2m each side (had to use the band to hook my arm to my foot for knee extension)
Ham Stretch - 2m each side (straight on left, bent on right - switch those around)
Quad Roll - 2m each side
Glute Med Roll - Right only, ~2m
Box ER Smash - 1m each corner, right only
Couch Stretch - 2m/position

On the way out it was really obvious that the right hip is the less mobile by far. Probably best to drop the left from hip mobes for a while to save time and help get them even.

2016-05-03 Deadlift and Press

Diesel
Bat Wings
Bridge
Put overhead squats back in next time, they're a good mobilizer

Deadlift -
135x5
155x5
185x5x3, +30 second hold
Had some issues with tightness and technique here; wasn't "feeling it" as much as usual.

Press -
45x5
65x5
87.5x5x3
Forearms dying after the deadlift holds.

LAPD -
70x8x3
60x8x2
Felt a mild pull/strain on the final set.

TGU -
25x3x3 (continuous)
Repeat.

Low on time and feeling dead so skipped mobes etc.

2016-05-01 Squat Workshop

Squat -
45x5
95x5
145x5x3
Employing some cues Ed brought up. Upper back tightness (esp. including rotating elbows under and back) will be a big one. Felt pretty "right" being back in that environment, though now I'm getting depressive flashes from being outside that now.

Bench -
45x5
75x5
115x5x3
Felt a bit better than last time, possibly because of the better bench at Tufunga. I may be getting a better grasp on the bar path thing.

No rows or whatever, just bullshitted with Edward and a few others for a while.