aiṓn

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September 16, 2011

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SUMMARY:

Progress with my cervical spine was noted over the past week – minimal pain or numbness.  On Sunday, I reduced the drag on the rower from 6 to 3 and d/c the jumping jacks. One or both of these things may have been causing problems after training in the previous week.  The problem may also have been in the increase of hand strikes on the speed bag with faster drill rythmns.     Strength is gradually increasing.  It has been approx 8 weeks since acute stage of injury – still early in the process.    Sleep has been excellent, diet – too much sugar.  Job/personal stressors have leveled off – still far above norm.

9/16 FRIDAY; 4AM

WARMUP – Mobility Drills

ROW (165 watts)
12 x 500 meters (no recovery)
Pushup – 12 sets – 15 reps
Curl (DB – 15 reps x 6 sets)
Side lying raises (arm/leg: rotators, gluteus); Prone Y – 50 reps each

9/15 THURSDAY; 4:15AM

WARMUP – Mobility Drills

ROW (175 watts)
12 x 500 meters (no recovery)
OHP (DB – 15 reps x 7 sets – 22lb)
Pushup – 6 sets – 20 reps

9/14 WEDNESDAY; 4AM

WARMUP – Mobility Drills

ROW (160 watts)
12 x 500 meters (no recovery)
Pushup – 6 sets – 20 reps
Curl (DB – 12 reps x 6 sets)
Shrug – 25lb; isolated trap – 40 reps
Side lying raises (arm/leg: rotators, gluteus); Prone Y – 50 reps each
Plank – 2 minutes

9/13 TUESDAY; 4AM

WARMUP – Mobility Drills

ROW (150 watts)
12 x 500 meters (no recovery)
OHP (DB – 15 reps x 7 sets – 22lb)
Pushup – 7 sets – 15 reps

9/12 MONDAY; 4:15AM

ROW (150 watts)
12 x 500 meters (no recovery)
Curl (DB – 12 reps x 7 sets)
Pushup – 7 sets – 15 reps
Side lying raises (arm/leg: rotators, gluteus); Prone Y – 50 reps each
Plank – 2 minutes

9/11 SUNDAY; 9:00AM

1 Mile Walk

STAIRS (60 METERS)
12 reps x full sprint
10 sets of 15 pushups
200 AB drills (alternating supermans, leg raises, v-ups)
10 sets of 10 jumping jacks (note: irritation of cervical nerve)

1 Mile Walk

ROW (150-160 watts) // SPEEDBAG
12 x 250 meters (no rest)
Speed bag – 3′  (Fist Roll 30″; Single Fist Pass 30″ each side; Alternate SFP 1′; Fist Roll 30″)

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Written by SJ

September 13, 2011 at 6:42 am

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