Captain's Training Journal 10-27

Monday, October 27, 2008

Work out summary – Approx. 1 hour total training time

Warm up - Box squats – couch of pain - 2 cushions – feet shoulder width apart – 10 sets - 20/15 split on Gymboss – brought feet together after 3 sets, removed 1 cushion for last 2 sets. 1 push up on KB b/w each set. Key point – fire hip flexors to pull gluteus down into cushions.

Flexibility - Balloon work – equipment - 1 mid size balloon – 1 KB – hamstring stretch – toes elevated/heels elevated – with balloon b/w knees – 10/10. Hip flexor stretch w/balloon b/w knees – single leg hip flexor stretch with opposite knee holding balloon on 12th rib. Bridge with single leg raise – balloon under low back, back crunch with balloon low back – could not pop balloon – also tried – deep squats with balloon b/w knees, suitcase DL with KB and ballon b/w legs (ads stability) – hamstring stretch without KB – balloon b/w knees – hold toes up, bend knees and try to touch toes, follow with stand on toes – (heels up) balloon b/w knees – touch toes 10/10

Strength/VO2 - KB Swing Protocol – 30 sets – 20/15 on gym boss – 1 arm swing, clean, high pull – 16 kg bell – changed to 15/20 with 13 sets remaining because form was becoming compromised – key points – clench fist of non working hand at key intervals to fire stabilizers – swing – as soon as hips lock out – clean at top of movement in guard position, high pull – at lock out at top of movement – clench fist and freeze bell. Pulse rate at 136.

Stability - Arm bar – 16 kg bell – down arm at 90 degrees – palm down, shoulder down – key point – this changes the movement significantly, forces movement to come from hips and core, stretches shoulder on down arm – 2 x followed by ¼ get up, followed by 3 presses. 2 sets each side.

Cool down - TGU – GTG triples – no weight – slow and purposeful - each movement 3 x up and 3x down – 1 set each side – pulse rate at 120. Finished with hamstring stretch.

Nutrition – 1 scoop protein and 1 tbls creatine in 16 oz of water, 1 large cup of coffee before training – 1 shake after work out – ice, 2 scoops protein, skim milk, 1 cup of oatmeal, a few berries.

Thoughts – I am finally beginning to truly understand the high tension training principles, especially breathing. My shoulders are beginning to stabilize, my back is getting stronger, and the pain is almost gone. I can perform the ¼ get up with 16 kg on my right side (still can’t lift my arm straight over my head, but mobility has greatly improved – the TGU will fix it.)