So i’ve been out for a while and silent…so what happened.
So a few weeks ago we were going through the normal monday morning session, Snatches and with a 1 rep max of 150 I managed to get under 145lbs three times but never managed to stand up, i wasn’t tight in my upper body and it fell forwards with the except of the last set which fell back and I didn’t move forward fast enough and the bar bounced off my sacrum. I thought no mind and continued the session. Tuesday rolled around and it was a bit tender but didn’t stop me from doing 195lbs clean and jerks.. Wait till Wednesday!!!
Came with a vengence and my entire lower back from ribs to hips locked up and i couldn’t move without extreme pain, not as bad as kidney stones but pretty bad. I couldn’t function properly for 2 weeks. I say my Chiro, massage and Physio and rest with some minor relief. It wasn’t untill i had some accupunture done with a Locum and OMG she went deep and many and it’s the first time in a long time that i’ve some relief from tightness in my hip. I’ve spoken with someone else recently and she advised me to see someone at the End of August (he’s a busy man) who does official myofascial release..
i’ve got a couple more vacation periods where i’ll be on/off at the gym and we’ve had a change in the programming for the next month for recovery and more movement which is good.
A1. DB overhead press, 3×4-6/arm, :60 rest 45/55/65 (last set was tough but made an effort not to incorporate any hip drive)
A2. 1-arm Farmers walk, 3×50/arm tough, :60 rest – 75lbs..
4 sets for even times: 3 Mins give or take on these.. Step ups took the longest and i was able to do hollow rocks rather than holds..
50m shuttle run, 15 alternating step ups, 10 hollow rocks, :90 rest
Evens- 6 burpees – Done in 18 Secs consistantly per round
Odds- 10 row calories – about 40-45 seconds to get these done.
Evens- 35 double unders – Still got an issue with these. I managed to know out 20 in a row first round then it was shit every round after that.
Odds- 1 rope climb – Managed to get up the rope everytime with 2 Full pulls. I think that the shoes are still a bit of an issue as they slip but the newer ones i have are better than the last. Nano 5.0’s next week
200m heavy sled drag – 4x45lbs plates. It was heavy I pulled it had a couple of stops only..
- DB rear foot elevated split squat, 3×6-8/leg, :60 between legs – 45lbs per leg per set.. 6 each.
AMRAP in 10:00 – 2 Full rounds + 1 Wall walk. Time was off as i had to move to another rig to do the T2B and these are tough. doing singles. I’ve got senstive hands and i’m still too fat..
14 overhead weighted walking lunges, 25# plate, 2 wall walks, 7 toes to bar, 200m run
3 rounds not for time: :20 L-hang from bar, 5 glute ham sit ups
3000m row @easy pace – Easy Pace. Still managed to get 14:29.0 to finish. it’s still hot out there.
10:00 @ 85% of [150m row + 8 alternating pistol squats + 12 alternating step ups] – 3 Rounds and 8 Pistols. All Pisols were assisted, hung onto the rig uprights but tried not to pull myself up. Shoes i have are very comfortable but not very practical for the sport i do.
10:00 @85% of [50m bear crawl + 30 double unders + 6-8 ring dips] – 1 Round + Bear Crawl. These were touch, hamstrings and shoulders were screaming, and I couldn’t hit a single DU!!! I did the Ring Dips on my Tip Toes with the hope of keeping as much weight on the rings as possible. I would say that i was about 95% doing Single Dips.
- Front squat, 10×3 @ 55-60% of 1RM, begin a set every :60 – FS @ 185lbs. felt good.
http://trainingandstirring.com/client-wod-31/ This was horrendous. Sitting at 80% Humidity, i started to get hunger pains an obvous indication that i need help with nutrition. Pat would you recommend a particular group/Person to help? So managed to get through 2 rounds plus TGU in 18 Mins.. I started to go down hill rapdily, of course still too heavy for effective pullups. I died on this, tank went empty and i struggled so i stopped to ensure that i didn’t hurt myself..