May-June 2016 Plan

Did a balloonless round this morning. I will balloon it, though later.

PDFs are very helpful.

Is it possible that I can rotate my right hip into a better position already while walking straight on even ground? The effect I get is 50% less perception of my heel, more solid ball strike, hambstring activation (sensation) on my right side & tightness (stretch) in right hip.

My Training Outline:
Workouts are 5-6 times a week
Workout occasionally 2x/day

Each week;
2-3 days stabilizing Hip Knee & Ankle - including Squats, Snatch Grip & Clean Grip Power Shrugs, DLs, RDLs, Unilateral Work, Jumps, Hops, Agility

2-3 days of these options
1 "Pull" Day - 100+ Reps Horizontal & Vertical
1 "Push" Day 60+(100 rep cap) OHP, HSPU prep, Push Ups, Dips
1 "push+pull" Superset Day

Ansilary Work Throughout Month;
Hollow Position Work (daily)
Conditioning (Rower, Bike, Swim intervals)
Grip Strength
80+ Shrugs
Neck
Hand Hardening

062606

Roll Feet
Towel Toe Pulls

20 Jackknifes
Shoulder Mobility & Bridges 04:00 (accumulated)
Push Ups *7*8
Shore Break Foot & Ankle 04:00
Standing on One Foot (sand) 01:00 (accumulated)

062716

Roll T-Spine
Hip Raised Piraformis Stretch
Hip Raised Bilateral Hambstring Stretch

1a.  Lat Pull Down BN #120*10, #130*10*3
1b.  Russian Twist #12*8*3
2a.  Lat Pull Down Wide 130*10, 140*10*3
2b.  Abdominal Toe Touches *15*3

3a.  Horizontal Pull Ups (Supinated + heels on BOSU) *10*4
3b.  Seated Straddle Stretch
45 Hyper DB 2-Way Pull (Row + Ext Rotation) 10*10*3

Protein Shake delayed 75 Min

062116

Ring Rows *10*3
Straddle Stretch
Hinge Row *10*3
Hip & Foot Opener Lunge Stretch
BOR ABD Row 30*10*2
Lat Pull Down BN #120*10*2 (ROM)

Blue Velvet Liquiteria

062016

Seated DB Shrug #50*10, 70*10*4
V Ups on Bench *15*2
1a.  45 Degree Hyper DB RVS Fly + Upward Ext Rotation 15*10*3 (too heavy?)
1b.  Standing Calf Machine (SCM) Shoulder Shrug #160*10*3

Bad Assisted Hip Stretching 04:00

061916

Beach
50 Push Ups (partitioned 10/8/7/10/8/7)
30 Rocking Table Top (+ 00:24 Hold at each particion)
25 Slow Curl Up
15 Tilt + Curl Up
10 Lying Full Rotation
20 RVS Planks
10 Crow Stands (00:03-6)
30 Piked Elbow Ext Lockouts
10 Arm Circles
Elbow Grab
5 Hawaiian Squats
Samson Stretch

061116

Warm Ups
Shoulder Circles
Seated Shoulder Stretch 00:45
Seated Finger Walk *3
Kneeling Shoulder Capsule Stretch
Anterior Tib Stretch *00:30*4
Standing Hamb Stretch
Standing Hip Flexor Stretch
Piraformis Stretch
Plank + Pinch *15
Quadruped
2 Knuckle Fist + Pinch *15
10 Finger Tip + Pinch *15
2 Knuckle + Pinch *15

Strength:
1a.  Ring Hinge Row *8*4
1b.  Parallette Push Ups *8*4
1c.  Hip Stretch or Squat Hold
2a.   Fixed Horizontal Pull Ups *8*4
2b.   Piked HS Hold 00:24
2c.   Varied Stance BW Done Calf Raise *10*3
3a.  Chins 4, 3, 2,1
3b.  Dips 4, 3, 2, 1

Lie Still 1.5 Songs (Journey)

061316

Warm Ups
00:45 of the following
Lying Band Hambstring Stretch
Glute+Shoulder Blades Activation (Green)
Plank
Anterior Tib RVS Lunge Crush*2
Plank + SL Hip ABD
Arm Circles

Strength:
1a.  Seated OHP #95*10, 115*10, 135*8*2, 135*5
1b.  BO ABD Bilateral DB Row #25*10*4
1c.  Bulgarian Squats *10*2
Or
1d.  RVS Lunge to Target *10*2
2a.   Supinated Lat Pull Down #120*10, 130*10*2
2b.   DB Curl #25*10*3
2c.  Standing Hambstring Stretch 00:30

060816

Warm Ups
Shoulder Bridge 00:30+15
Rocking Table Top 15
Block Squeeze Squat 00:24
Stand on One Foot 00:24
SL DL to Target 10"*10/10

Strength:
Farmers DB Carry #45*50m
Seated Straddle DB OHP #45*5*5
Squat #135*5, 185*5, 205*5 (legs & low back sore/ cut short)
RDL #135*5, 185*5, 205*5

Standing Hambstring Stretch
Standing Hip Flexor Stretch

060716

Mornin-
Warm Ups  (brief)

Lat Pull Downs;
BN 120*8, 132.5*8*3
Wide #155*8*3
Close #162.5*8*3
Chest Stretching

Evening-
Light Lower Body Stretching
Supersets of the following;
Bilateral Bench DB Row 25*15*3
Isometric 90 Degree Band Curl Purple *00:24*3
Under Bench Shoulder Flexion 10*15*2
UB Shoulder Flexion (supinated) 10*15*2
DB Curl #25*15*2
Hammer Curl #25*15*2

060616

Warm Ups
Arm Circles
00:30 of the following;
Band Hip Flexor Stretch
Band Hamb Stretch
Assisted Anterior Tib RVS Lunge*10
Dynamat BO Elbow Grab
Seated Chest Stretch
BO Chest Stretch
Dynamat Block Squeeze Squats

Strength:
Snatch Complex -
1a.  Halting SG Power Shrug
1b.  Hang SG High Pull
1c.  Hang Power Snatch (hook)
1d.  OH SQ
#45*1+1+1+3, 95*6*5
Clean Pull 135*5, 185*5, 235*3*3 (no hook + hard)
GHD
2a.  Sit Ups *8*3
2b.  Back Ext *8*3(last set banded)

Band Dislocates

060216

Band Stretching
Squat #115*5, 155*5, 185*5, 205*5*3
Push Press #115*5*3
Hang Snatch Power Shrug 95*5, 115*3, 135*3, 155*3
Seated DB Shrug #65*10*3
Stretch

Evening:
Band Dislocates *10
Stretches
Assisted Anterior Tib RVS Lunge*10*3 Bulgarian Squats *10*3
Push Ups *10*3

060116

Lying Band Hambstring Stretch
Lying Band Hip Flexor Stretch

Gymnastics:
(Hanging Shoulder Blade) Pinch Ups *10*3
Pull Ups *3*5
Chin Ups *4*4
Ring Row (knees bent) *6*3
Hinge Row *7*3
BN Pull Downs #120*8*3