First workout after almost 2 weeks off. My trainer took a vacation last week, so it has been almost 2 weeks since I last worked out with her. Looking back, hindsight says that week off was sorely needed. I needed a break from that routine. I tried to make a commitment to make this 6am x-training class while my trainer was on vacation, but that didn’t work out… On the first day that I was supposed to go to that class, I was sitting in my kitchen, half awake, looking at an empty coffee cup and wondering what the hell I was doing? My 7am training is bad enough, 6am is laughable… So that is how that went..
The workout for today was a simple (yeah right) conditioning routine, with some skill work on barbell snatch and lift.
The warmup was the usual
- 500 meter row
- high knee run
- Butt kicks
- lizard lunges – 25ft
- shoulder dislocates – 10 reps with PVC pipe
- good mornings – 10 reps
- overhead squat – 10 reps
- back squat – 10 reps
Next with the warm up out-of-the-way we worked on a quick tobada round.
3 rounds for time, 20 seconds on 10 second rest.
- 10 pistols (5 each leg)
- 10 ring pull ups
I completed this in just over 3 minutes. Next up was a skill round to cover an exercise that really bothers me, but it is something I really need to focus on. Olympic dead lifting. When I try this with the PVC pipe to learn the form, it hurts my left shoulder that was damaged as a result of a high-speed accident. Between the airbags and seat belts, my left shoulder, elbow and right wrist are pretty messed up and these injuries really affect my performance (more than I admit to my trainer sometimes and that’s not good). But this one of those exercises that I need to do. I have to push myself here because it will be the only way to recover my range of motion. This has worked so far on the wrist, rotator cuffs, and elbow. I have about 90-95% of my mobility back in my right wrist. It will never be perfect, but I am still not able to hold a barbell with more than 80lbs for a front squat. I just can not take the weight on the wrist, which really sucks….
Anyhow, I have good form with the lifting once I get warmed up. I have a hard time holding a good form with the PVC pipe. that really bothered my shoulder. But, the same motion with an empty barbell felt much better, and I was able to hold a good form. Hopefully with more work like this I can start adding more weight. But I will have to be patience, it took about 14 months of solid shoulder work before I saw any results. Now even with my rotator cuff injuries, I can easily move my arms in a full range of motion. By the end of the skill routine, I had my form down solid and we were working on the finer details of my form.
items I need to focus on:
- getting the arm movement right so I can get under the bar fast.
- keeping my hips up when in the dead lift position
- keeping my feet in the same position after getting under the bar and going into the squat.
- balance, balance and more balance… I need to hydrate more before working out. I am getting dizzy too easily under heavy exertion.
The last session of the day, another tobada… but just a little harder..
3 rounds for time, no breaks
- 3 burpies
- 12 kettle bells – 44 lbs.
- 18 ring pull ups
- 24 lunges holding a 35lb weight overhead, arms straight.
The lunges killed me. That’s all there is too it. On the second round, on the last 6 steps I could barely stand up out of the lunge. I had to take a deep breath, concentrate and push myself up.. The final round, I could only take 3 steps at a time, and those final steps were very hard. I could barely keep my balance and I kept dropping the weight. That includes dropping it on my big toe… owe.. Oh yeah…. did I mention that I wear those Vibram foot fingers? OWE my toe hurt…
Overall, a good solid workout. Got some more prowler workouts coming up soon. Should be fun.