Daily Joint Mobility Complex
25 reps each
Warm Up/Corrective Exercises
X Band Walk
Pumps
Cook Hip Lift
Shoulder Rotations
Trunk Rotations
1 x 10
Toe Touch Exercises
Squat Exercise - 1.25" Heel Lift + 7" Platform GTG
1 x10
ManMakers - 12 mins
15 KB Sw @ 24kgs/Skipping - 6 x 2 mins
Decompression Hangs
Hamstring stretches
'O' Rating*
Right shoulder - 3
Knees - 4
Lower Back - 2
*Orthepedic Rating - 1 being pain free, 10 being seriously injured.
Comments - GTG squat corrections was success and I lowered the heel lift today and feeling pretty comfortable in the position. Saying that, I went out for a 6 mile walk this morning and my right knee started playing up - first trouble I've had with them in ages.
Upped the swings again today again and it is still pretty easy. Reckon I'll go for 20 reps on Thursday.
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About Me
- Colin
- Starting weight: 218lbs@36% BF (S) Current weight: 191lbs@23.2% BF (C)
2010 Training Goals
- Pain Free
- 175lbs @ 13% BF
Personal Bests
- Vo2 Max Snatches 80 rds of 7 16kgs
- LCCJ 24kgs - 100 9 mins 48
- Deadlift - 162.5kgs
- Clean and Push Press - 65kgs
- Chin ups - 3 @ BW
- Snatches 16kgs - 40 L/R
- Snatches 24kgs - 20/16 L/R
- 1H-Swings 24kgs - 240 10 mins
- KB Jerks - 32kgs 12 L/R
- SSST with 16kgs - 232
Blogs
Links I like:
Blog Archive
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2009
(47)
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January
(22)
- I'm Unbalanced
- Lightening Up
- Stepped over the Threshold
- Brutalbells
- TGUs
- Carb De-loading
- TGUs
- ManMakers
- Periodization
- 1st week of program minimum
- ManMakers
- Shoulders Day
- Program Minimum
- Squat Test Video
- Arm Barred!!
- Swings and Round-Abouts
- Easy Street
- Aggro
- Shoulder Progression
- The Plan: Evolution
- The Fast and the Not So Furious
- Shoulders Getting Better.
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▼
January
(22)
1 comment:
Good hard effort on the swings. Glad to hear they are still no problem for you. Does the skipping ever bother your knees? I know mine often feel tender following even moderate jump rope use.
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