070824

Today:

Warm Ups

Superset A:

Hand Stand 00:30x

SL Floor Tag x6x4

Superset B:
Side Step Ups 24"x5x3
Dips x6x4

-then-

OH Squats 45x10, 95x10, 115x10x3

Superset C:

Bottoms Up Bosu Stand 00:30x4

Chins x4x4

After-party:

Kneeling Bosu DB Hammer Curl 25x10x3

Russian Leg Curls x10x2

Face Pull 27x10

1:19:12/ 510 Calories

either 
AL Side Lunge x5x2
AL Side Lunge TO x5x2

HOH Stretch + Rocks x12
Straddle Stretch x00:36x3
Neck Bridge x00:36
RVS Neck Bridge (Supported) x00:36
Foam Roll x20
Foam Roll Thoracic Ext x10

HdS 00:30x2

HdS + TILT x3x2

Bent MB Chest Putt 20Lb x10x3

020723

Pwr Snatch + Hang Pwr Sn

95Lbs ×3, 115×2×3

Front Squat 115×5, 165×3, 205×4×2, 205x3! Left "groin" strain

Terminated workout on that third set of five sets I'd planned.

*left gym. Straight to hot bath.

Happened squatting a weight I have extensive recent experience with. 

Literally no warning. Weird angry electric pulse from Crotch to midthigh - some agitated baby alligator adductor...maybe.

5th set of 7 total planned. Was just a routine 205Lbs x4x5 - I'd done x4x4 2 weeks ago, literally built up from x2x4 over WEEKS! 😡.

Been pushing hard gym and studio. Little dry little under fed long computer sit before session. Not supporting the output, you know?

Didn't leave crib Wednesday in an abundance of caution.

I'd experienced a Hambstring thing like this in August while front squatting...but lost 5-6 months when I pulled other thigh adductor (groin) 15 years ago...

Not sure which type injury it is.

Curiously, I had this pin point back pain (rare) right of spine for like 3-4 days that disappeared after the event.

020623

Workout 

Morning ;

Arm Circles 

Standing Chest Stretch 

OH Standing Lat Stretch 

Superset A:

Dips 4, 6, 8, 4, 6, 8

Pulsing Lower Body Stretch 

6:25pm

*met a b-boy in my building 

Runner's Stretch 

Straddle Stretch 

Wrist Mobility 

HOH +Rocks x10x2

Rocking Planks (Planche Prep)

Superset B:

Handstand Soft Kick Ups x:20 x2

KOT Walking Low Lunge x5x2

Superset C:

HS Cart Outs Rt x3, L x3, Rt x3 

Chair + Foot Tags x5x2

Wall Stab PU L x5x2

Superset E:

Shoulder Roll* x3x5

Hops x10es x3

(*SR tough today)

Superset F:

Quarter Coin Drop x3x3

HOH  POP to Chair x3x3

- then -

8-9 more sets of 3reps varied drills toward Windmill just being loose and trying to find COG on upper back and shoulders...

After-party;

Superset G:

Push Up + Down Dog x8x2

Tyson 2-Way PU x8x2

Shoulder Roll to Chair x1x2

020423

Warm Ups
Standing Bilat Chest Stretches (super necessary)
Dead Hangs x 00:10x3
NO Arm Circles
Barefoot BB Sq 45x5
Runner's Stretch
KOT Lunge Stretch

Workout:
Superset A:
Chins x3, x2, x1
Sq Warm Ups 135x5, 185x3, 215x2, 245x2
Superset B:
Eccentric Chins (5/5/5/5) x3x2
Squat 265x2, 275x2x2, 205x2
Superset C:
Clean Pulls 135x3, 185x3, 205x3
Jump for Height x2x3
-then-
DB Bicepy Hollow 8Lbs x15x3
Quad Stretches
Squat Stretch

Sent from my iPhone

020423

Warm Ups
Standing Bilat Chest Stretches (super necessary)
Dead Hangs x 00:10x3
NO Arm Circles
Barefoot BB Sq 45x5
Runner's Stretch
KOT Lunge Stretch

Workout:
Superset A:
Chins x3, x2, x1
Sq Warm Ups 135x5, 185x3, 215x2, 245x2
Superset B:
Eccentric Chins (5/5/5/5) x3x2
Squat 265x2, 275x2x2, 205x2
Superset C:
Clean Pulls 135x3, 185x3, 205x3
Jump for Height x2x3
-then-
DB Bicepy Hollow 8Lbs x15x3
Quad Stretches
Squat Stretch

Sent from my iPhone

020523

Run 0.08 miles
Row 2000m
Run 0.08 miles

My perceived exertion was a rpe 5-6 but I'm way out of target of zone 2...

Might be a lil under the weather and/or overtrained...

011923

Get Loose:
Dead Hang x00:12-15 x3 - done w Twisting and closing Anterior Riblets (Seratus Anterior)
No Shoe Bar Work x3x3
Runner's Stretch and SA Push Offs x8x2
Standing Chest Stretches

Workout:
Power Snatch 95x3
Snatch 95x2, 105x2, 115x2, 125x1, 135x1x2 (smokin fast!)
24" Side Step Ups x3x3
SL Floor Touch x6x3
Russian Leg Curl x8x3

Quad Stretches
Squat Stretches

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