Daily Joint Mobility Complex
30 reps each
Squat Exercise - 1.25" Heel Raise + 7" Platform GTG
Warm Up/Corrective Exercises
X Band Walk
Pumps
Cook Hip Lift
Shoulder Rotations - felt easier on the shoulders
Trunk Rotations - getting quite easy
1 x 10
Toe Touch Exercises
OHS 1.25" Heel Raise
1 x10
Shoulders
KB ArmBars @ 16kgs - 5 e/a
TGU / Half Get Up @ 16Kgs - 6 mins+
Shoulder Stretch
'O' Rating:
Knee - 1
Lower Back - 3
Shoulder - 2
Comments - Some of the warm up stuff is getting quite easy now. I'll have a look for progressions but I'm in no hurry to change it just for the sake of changing as I feel it does me a lot of good.
OHS were better today when I took my arms out more to about a 45 degree angle on each arm. I was able to keep my arms back a lot further in the bottom position. Still hard but I'm making progress.
Shoulders felt grand today. The limiting factor with TGUs was tiredness in the legs!! I do them indoors in quite a confined space at the top of the stairs due to weather. So they are bordering on dangerous - I think I am just going to have to stick with the half get ups for the heavier weights when it comes time. They'll do the same job and when you think about it I'll be doing more presses to a lock out from the floor.
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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)
2 comments:
Dan John swears by the half get-up. If you feel you need more shoulder work you could always add a press at the kneeling position. Solid session. Is it the swings getting your back?
Interesting take on TGUs here:
http://www.rmaxinternational.com
/blog/?p=51
I think what I actually do is the quarter get up - only going until my support arm is fully extended and pausing there for a while. Whatever - it seems like half of the movement to me.
What I feel in my back is a bit of impingement when I do pumps or corba stretches. I don't get any other trouble doing anything else. Secrets of the core doesn't offer advice except to seek outside help. A score of 3 is actually quite low, really just letting me know that its still there.
In fact after swings it is normally feels better because I do the decompression hangs on that day. I can also say that doing the Secrets of the core glute activation has made both my lower back and my hamstrings "less angry" all the time. They feel looser and more relaxed.
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