Training Log 11/02
Posted 11-03-2009 at 06:11 AM by johnbeamon
R-phase neural warmup
10 wall squats
10 pumps (low on return)
5min TGU alt @16kg
10 Russian twists @16kg
2x @16kg
cool down and stretch
Left press and rack squat will improve with practice. Rack squat is weak when elbow is flared out. Pulled in under the scapula, that tension almost disappears. Still pressing too far out to the side, but getting stronger. Start repping those cleanly and frequently.
10 wall squats
10 pumps (low on return)
5min TGU alt @16kg
10 Russian twists @16kg
2x @16kg
- 5 Tactical lunges ea
- SL standing 4-way floor touch (unloaded)
- 5 SLDL ea
- 10 2h sw, 5 1h sw ea
cool down and stretch
Left press and rack squat will improve with practice. Rack squat is weak when elbow is flared out. Pulled in under the scapula, that tension almost disappears. Still pressing too far out to the side, but getting stronger. Start repping those cleanly and frequently.
Total Comments 1
Comments
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redundant stuffI'm looking this over in light of RoP, even the Shoulder Shock routine. I think some of my activities are redundant. I've got a clear deficiency in my left shoulder, and the rehab of my leg has nearly run its course. I'm fixing a pelvic/lumbar thing, so a season of squats instead of DLs. The hip drive is covered with swings. I can see this trimming down a good bit.
R-phase warmup, wall squats, halos, pumps, SL 4-ways 16kg TGUs, even bottom-up 12kg TGUs for grip and tension alt sets of 16kg swings and rack squats 12kg C&P ladders, maybe even Shoulder Shock Maybe alternate swing and press days. That's warmup, grind and grip, ballistic lifts, squats, and high presses. Hips, shoulders, hands, back... yeah, I like this better. |
 
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