092418

Trap and neck significantly better. Still positional and duration caused twinges... Less frequent.

Arm Circles

Arm Chops (Horizontal)

Simple Rotation

Simple Rotation + Head

Supine Hug Neck Release

Front Squat #135 *6*2, 165*6, 185*6, 205*6

Sled Drag (Complete) #70*2, 140*1, 210*1, 140*1(ran ->concerned about left scalenes during recovery fst few sets of 2nd wave FSq)

Front Squat #185*3*6

Afterparty:

Treadmill @ 1%

7.5mph *1/4

8.0mph *1/4

091218

Tons of Stab;

4 Rounds Each

Stab + 2ndary Action

Stab on LEFT

(supported)

Turtle

(Supported)

Stab to Back

Seated Straddle to Stab to Back*4

Mixed in With;

Arm Circles *10*2

Ankle Opener

Turkish Step Through *5+5*2

90/90 Hanging In&Out*5*4

Runner's Stretch

90/90 Rotation Stretch *00:24*4

Straddle Stretch

Pull Ups Essentric *00:05*1*8+

Uprock (gentle) *8*8+

Neck Bridge 00:15*4

(supported)

Bridges 00:30*4

091018

After 7 days of neck pain

MUCH BETTER

Roll Upper Back and Calves

Runners Stretch

Ankle Openers

Stab *8 Breaths*4 (Hard Straddle)

Stab + Torso Twist In *00:05*4

Squat #135 *5*2, 185*5, 225*5 (hard on neck)

Ring Row *6*4

Ring Hinge Row *6*4

Snatch BB Warm Ups #45*3*4

C+J Warm Ups 45*4-6*4

(pain free +caution on shrugs)

Afterparty:

KB 16 kg

6 1-Foot Tag

6 Swing

6 Snatch

6 1-Hand OH Squat

Still 08:00

090218

Handstand

Headstand

Inverted Lumbar Straddle Stretch

Snatch #95*3*4

Full Clean + 2 Hang Sq Clean #115*3*4

Medley

3 Rounds

8 #155 DL

Progressively #55 Farmers Walk

8 #55 Uni DB Push P.

(rest as needed)

Afterparty:

Bulgarian Squat *8*3

Stretch

Lie Still +04:00

090118

Arms 70-80 reps push and pull with CARRs