Training 09/21-09/26
My little man is on the move!
09/21
Started warming up to do a ME press day and my lower back was still feeling a little tight. Pivoted to more a rehab/get right day.
Hip circle- 10 yards each of monster walk forward and back, shuffle, 10 squats, 10 bridges, 10 abductions in the top and bottom position of the bridge.
Bird Dog: 10 second static hold switching back and forth for a total of a minute.
Dead Bug: x 20
Banded shoulder circuit: 5 reps each movement, front raise, upright row, snatch, press, pull-apart, shrug.
Hang from bar: 30 seconds.
Suitcase Carry: 30 seconds left then 30 seconds right @ 30lbs
Repeat 3 times.
09/22
Still feeling a little tightness in my lower back and don’t want to push it.
Complex A: x 8 @ 45
TRX Row: x 10
Waiter carry: 30 seconds L/R @ 30 lbs
Bird Dog: 1 min
Dead bug: x 20
Farmers Carry: 30 seconds @ 60 lbs
Shoulder circuit: x 5
Repeat 3 times.
09/23
1 hour long walk with dogs dogs wearing 20 lb vest.
09/24
Clam Shell: x 10
Hip reset Drill: x 8 (each leg)
Bird Dog: 10 second static hold switching back and forth for a total of a minute.
Dead Bug: x 20
Shoulder Rok: x 10
Hang from bar: 30 seconds.
Cross-body Carry: 30 seconds left then 30 seconds right @ 55lbs + 35 lbs
Repeat 3 times.
09/25
Walk.
09/26
Clean and press: 4 x 8, 6, 4, 2, 1 @ 95, 115, 135, 155, 165. I did a ten second static hold at the top of the last rep with my eyes closed. Reading into this a little bit and going to start to integrate it.
BB row: 4 x 5 @ 185, 205, 225, 225
Stone bear hug carry: 4 x 20 yards @ 122 lb rock.
Recap:
Still dealing with some little nagging pains. Left shoulder seems to be acting up a bit. Brigette and I will be giving the “fast mimicking diet” a go in the beginning of October. During that week I will just be walking. Adding in the stress of training with the stress of an extended fast can negate the benefits of either so I’ll just be taking it easy. I’ll always be doing “sober October.” More on that with next weeks training blog.