aiṓn

⧞ infinitum ⧞

September 30, 2011

leave a comment »

SUMMARY:

Made progress this week.  Pronated rowing above 200 watts on Tuesday resulted in irritation of cervical spine and nerves, minor soreness in right deltoid, radiating numbness into index finger, mainly in the evenings.  It is mostly resolved now.  Need to avoid intensity on the rower, continue to use it for rehab and conditioning only.  Need to avoid big jumps in volume with anything until I’m fully healed.  Pronated grip on rower tends to pull on upper back, neck.   Goals:  add more weight at less volume,  introduce impact (jump rope, jog) once symptoms are resolved completely – hopefully by another month.  Will continue increased volume on stairs for another 2 weeks.  Increase speedbag to 3 x per week.   Increase protein intake mid-day to avoid cravings.  Sleep is still excellent.

9/30 FRIDAY

4:30AM

ROW (180 watts; supinated grip)
12 x 500 meters (no recovery)
OHP (DB – 15 reps x 6 sets – 25lb)
Single Leg Deadlift – 6 sets – 25lb DB x 10reps each side
Pushup – 15 sets x 21 reps (315)
Side lying raises: rotator cuff – 100 reps; / Gluteus -100 reps

9/29 THURSDAY – RECOVERY

9/28 WEDNESDAY

WARMUP:  Mobility Drills

ROW (150 watts)
12 x 500 meters (no recovery)
DB Curl– 15 reps x 6 sets – 25lb)
Pushup – 8 sets – 25 reps
Heavy Bag  – 30 strikes

9/27 TUESDAY

5:30PM

Circuit – no recovery
ROW 12 x 250 meters – 210watts
SPEEDBAG – 12 x 3′   (Fist Roll 45″; Single Fist Pass 45″ ; Alternate SFP 45″; Fist Roll 45″)

4:15AM

ROW (185 watts; pronated grip)
12 x 500 meters (no recovery)
OHP (DB – 15 reps x 6 sets – 25lb)
Single Leg Deadlift – 6 sets – 25lb DB x 10reps each side
Pushup – 12 sets x 20 reps

9/26 MONDAY

4:15AM

WARMUP:  Mobility Drills

ROW (165 watts)
12 x 500 meters (no recovery)
DB Curl– 15 reps x 6 sets – 25lb)
Pushup – 12 sets – 19 reps (228)
6 sets x 20 isolated shrug 25lb dumbell

9/25 SUNDAY; 9:00AM

1 Mile Walk

WARMUP:  Mobility Drills, Dynamic Drills

STAIRS (60 METERS)
16 reps x sprint (18 secs; with 4′ recovery)
Pushups – 16 sets of 16 (256)
V-ups – 16 sets of 16 -(256)

1 Mile Walk

ROW/ 250 METERS @ 225 watts 12 intervals (alternate with speedbag; no recovery)

SPEEDBAG – 12 interval x 3′  (Fist Roll 30″; Single Fist Pass 30″ each side; Alternate SFP 1′; Fist Roll 30″)

Advertisements

Written by SJ

September 26, 2011 at 6:24 am

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: