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

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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

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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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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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011223

Trunk Rotation x10x2
Neck Bridge x00:30x2
Wrist Mobility
RVS Neck Bridge x00:30
Back Bridge x00:24

Superset A:
HdS + HdS Pike Straddle x00:50, x :60, x :75
SL Floor Touch x6x3
Superset B:
Chair + Foot Tags x10x2
HOH + Rocks x10x2
Left Wall Stab Press x6x2
Superset C:
No Momentum Shoulder Roll x3x4
Standing Straddle Stretch 00:24x4
-then-
Shoulder Roll + Kick/Slide x4x4

After-party;
Superset D:
Pull Ups x4x3
Hanging Knee Ups x4, x6, x8
Superset E:
Chin Ups x4x3
Supinated Active Dead Hang x00:24

Stretch and Chat 05:00
80 Min 496 Cal

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011223

Trunk Rotation x10x2
Neck Bridge x00:30x2
Wrist Mobility
RVS Neck Bridge x00:30
Back Bridge x00:24

Superset A:
HdS + HdS Pike Straddle x00:50, x :60, x :75
SL Floor Touch x6x3
Superset B:
Chair + Foot Tags x10x2
HOH + Rocks x10x2
Left Wall Stab Press x6x2
Superset C:
No Momentum Shoulder Roll x3x4
Standing Straddle Stretch 00:24x4
-then-
Shoulder Roll + Kick/Slide x4x4

After-party;
Superset D:
Pull Ups x4x3
Hanging Knee Ups x4, x6, x8
Superset E:
Chin Ups x4x3
Supinated Active Dead Hang x00:24

Stretch and Chat 05:00
80 Min 496 Cal

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011821

Stretches 05:00

Superset A:
Neck Bridge x 10 Rocks x2
HOH + Rock/ Bail Left x 10/4
Superset B:
HdS Candle + Straddle Pike 00:24+00:24 x2
RVS Neck Bridge x00:24x2
Back Bridge x00:10x2
Superset C:
Chair + Foot Tags x5x2
Straddle Butt Spin x4
Lying Rotation x10x2
Superset D:
No Momentum Shoulder Roll x3x2
Hindu Squat Hold x00:18x2
-then-
"Progressively more kick into" Shoulder Roll...
x3x5 (Last one in windbreaker👌)
-then-
Dips x5x6 (01:30 rest)

020723

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

013123

Deadhangs (varied) x00:12x6
Front Squat 205x4x3
Hang Power Snatch 95x3, 115x2x3
Superset A:
DB Shrug 60Lb x 8x3
SG Jefferson Curl 115x4x3
-then-
BB Goodmorning 45x6
Standing Quad Stretch x00:30 x 2
Swuat Stretch

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012923

Runner's Stretch 

Standing Arm Circles 

Squat Stretch 

HOH + Rocks x5 x3

Neck Bridge Rocks 

x10x2

Samson Stretch x:30x2

SL Floor Touch x8x3 

HdS + Straddle HdS x:30+:30x3

Dips x8! x3

(no Dips at all last week...)

Rope Push Downs x8x3 

(+ drop set after last)

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012823

Superset A:

Runner's Stretch 

Plank + Planche Lean x10x3

Superset B:

HOH + Rocks x3x4 

Seated Straddle Lat PD x10x4

Quad Stretch 

Superset C:

DB Curl 25x10x3

BO DB Fly 12.5x10x3

KOT Lunge x3x3

Recumbent Bike L3x27:00

Light Stretch 

012723

Monday-Thursday no training for:
1. Deload
2. "Technical peak" and ahead of schedule x4x4 with 220Lb in Front Squat.
3. Turned 50 last Friday
4. Mural in SD 27-30 hours of painting in feet Tuesday to Thursday -> 7 paintings in 3 days

Warm Ups
Dead Hang Various Grips 5 sets
SA Arm Circles 1kg plate x10
Runner's Stretch
Squat Stretch

Power Snatch 95x3, 110x2x2
Snatch 95x2, 110x2, 115x2, 125x2
Front Squat 132x4x2, 185x3x2

011723

Runner's Stretch
Straddle Stretch
Roll Calves
Roll Upper Back
Thoracic Stretch Over Roller x10

Hang Power Snatch 95x3, 115x2x5
Hanging Pike Hold x00:12x4
Front Squat 115x5, 165x4, 185x3, 205x4x4
Physioball Leg Curl x10x4

Quad Stretch x4

011623

Runner's Stretch
Arm Circles
Straddle Stretch
Superset A:
Butt Spin in Straddle x4x3
Stretch
Superset B:
Butt Spin to Back Spin x4x3
Trunk Rotation x10x3
Superset C:
Straddle Back Spin to Chair x3x3
Straddle Stretch
-then-
Superset D:
Twisting SA Lat PD 45x8x2, 50x8x2
Quad Stretch x2
or Squat Stretch x2

23:00

011523 - Addendum

2 Rounds
Mechanical Drop Set
5 Tyson PUs
5 PUs
5 Kneeling PUs

Quad Stretch x4

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011523

Arm Circles
Runner's Stretch
Squat Stretch
Straddle Stretch
Superset A:
Chair + Foot Tags x8x3
HOH + Rock x10x3
Superset B:
Chair Balance x 8 Sec x 3
HOH + Bail Left x3x3
-then-
No Momentum Shoulder Roll x3x3
-then-
Kick into Shoulder Roll x3x3
After-party:
KB Swings 45Lbs x50

Hot tub.

011323

24" Side Step Ups x4x3
Snatch 105x3x2, 115x2, 125x2, 135x1
Deadlift 185x2, 245x2, 255x2x3
Physioball Leg Curl x10x2
Stretch
Breathing
HOH
Baby Pose + Breaths x5x2

011223

Warm Ups 

Arm Circles 

Runner's Stretch x2 
Straddle Stretch x4 (Long)

Trunk Rotation x10x2

Neck Bridge x00:30x2

Wrist Mobility 

RVS Neck Bridge x00:30

Back Bridge x00:24

Superset A:

HdS + HdS Pike Straddle x00:50, x :60, x :75 

SL Floor Touch x6x3

Superset B:

Chair + Foot Tags x10x2
HOH + Rocks x10x2

Left Wall Stab Press x6x2

Superset C:

No Momentum Shoulder Roll x3x4 

Standing Straddle Stretch 00:24x4

-then-

Shoulder Roll + Kick/Slide x4x4

Superset D:

Pull Ups x4x3

Hanging Knee Ups x4, x6, x8

After-party;
Superset E:

Chin Ups x4x3

Supinated Active Dead Hang x00:24

Stretch and Chat 05:00

80 Min 496 Cal

120522

Warm Ups

Superset A:
Chair + Foot Tags x3x2
HOH + Rocks x3x2
Runner's Stretch

Superset B:
HOH + Bail Left x3x5
Push Ups x3x5
Standing Straddle Stretch
-then-
HOH + Shoulder Roll to Chair x3x5

Chair + Push to HOH x3x4 (with catch + bail over left!)
-then-
Superset C:
Hanging Knee Ups x10x2
Tyson (2-way) PU x10x2

120522

Warm Ups

Superset A:
Chair + Foot Tags x3x2
HOH + Rocks x3x2
Runner's Stretch

Superset B:
HOH + Bail Left x3x5
Push Ups x3x5
Standing Straddle Stretch
-then-
HOH + Shoulder Roll to Chair x3x5

Chair + Push to HOH x3x4 (with catch + bail over left!)
-then-
Superset C:
Hanging Knee Ups x10x2
Tyson (2-way) PU x10x2

010923

Warm Ups 
Arm Circles 

Runner's Stretch 
Straddle Stretch 

HS x Cart Out x4x2
Superset A:

Standing Straddle Stretch 

Chair + Foot Tags x10x2
HOH + Rocks x10x2

Superset B:
HOH + Bail Left x5x2

Chair Balance x6 Breathes xw
KOT Low Lunge Stretch x6x4

-then-

Shoulder Roll Walk(Thru) FOR ABSOLUTE QUALITY x 2, x3x3

Superset C:

Chair + Kick Slide x3x3

Left Hand Stab Wall Push Ups x6x3 
-then-

Superset D:

Twisting SA Lat PD 40-45 x10x4

Quad Stretch x00:24x3

Recumbent Bike x20:00 L4

REPEAT on 1/16, 1/23, 1/30

010523

Warm Ups
Runner's Stretch
Straddle Stretch
Squat Stretch

Pre-Game;
Superset A:
SL Shoulder Bridge + Hip Circle x10x2
SL Floor Touch x5x2
Superset B:
Russian Leg Curls x5x2
Push Ups x8x2
- then -
Hang Power Snatch 95x3, 105x2x4
- Trying to "keep ribs from flapping open" (over-arching)
45:00 on dot
Quad Stretches and Cool Down