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Archive for the ‘Recovery’ Category

June 8, 2017

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THURSDAY 7:30 am

SURGERY
Left shoulder  repair – labral tear, biceps tenodesis, partial rotator cuff tear, impingement syndrome, AC joint arthropathy.

Written by SJ

June 9, 2017 at 6:25 pm

May 22, 2017

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MONDAY – 4 am  – de-load

OVERHEAD PRESS
95 lb x 10 reps

SQUAT
185 lb x 10 reps

DEADLIFT
225 lb x 10 reps

HIP THRUST
225 lb x 10 reps

KETTLE-BELL SNATCH (24 kg)
10 reps each arm

DIPS
10 reps

CHIN-UPS
10 reps

Written by SJ

May 22, 2017 at 6:14 am

April 22, 2017

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SATURDAY – 1030 AM

TURKISH GET-UP (up/down each side = 1 rep)
65 lb bar x 5 singles – full recovery each rep
70 lb x 5 singles

KETTLEBELL SNATCH (36 kg)
10 singles each arm – full recovery

Written by SJ

April 22, 2017 at 6:46 pm

June 6, 2011

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MONDAY; 8AM
Active Release Techniques – Hamstrings, Left Fibula, Levator scapulae – right side
Chiropractic – Adjustment to L-5

MONDAY 7PM

WARMUP:  Mobility Drills; 65lb Bar : 20 reps:  RDL/SHRUG/CALF RAISE; OHP, GM, OHS

DYNAMIC DRILLS – Walking Drills; Squats, Lunges

BENCH PRESS
135 x 10
185 x 5
225 x 4
245 x 1

2 x 50 meters – easy jog
2 x 100 meters – easy stride

Written by SJ

June 7, 2011 at 6:58 pm

April 16, 2011

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WEDNESDAY – APRIL 13, 2011 – CHIROPRACTOR/ART (QL, PSOAS)
THURSDAY & FRIDAY – RECOVERY

SATURDAY; 10AM

WARMUP: Mobility; 65lb Bar: 15 reps each – RDL, Shrug, Calf Raise; OHP, GM, OHS; SLDL – 10 each leg, Cycle / Rollers – 10 minutes

TURKISH GETUP (1 REP = up/down each side)
65lb bar x 1
100lb bar x 1

SQUAT
185 x 5
220 x 3
230 x 5

AB/MID-TORSO
Plank 1′ (single leg)
Side Plank 1′ each side

Pallof Press –

Vertical – 1 set of 20
Lateral – 3 sets of 20 each side

Written by SJ

April 16, 2011 at 2:19 pm

March 26, 2011

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March 23, 2011 ~ Wednesday ~ 60 min Massage.  Psosas, QLs, glutes, hamstrings are stiff from training – (likely the 24kg KB ~ I still am not sure wtf i’m doing with it program-wise – maybe too much volume for a 50+ kb novice.)  This tx focused on deep tissue and joints.  I was warned I would be sore and stiff for another day – I was.

March 24, 2011 ~ Thursday ~ residual soreness from massage but more mobility.  Putting in extra duty at work due to 2 co-worker’s out ill.  Rain/wind/fatigue ~ no block work ~ mobility, stretching only.

March 25, 2011 ~ Friday ~ More rain/wind.  Intense training at this point will not benefit results on Sunday.  I will be entering this meet under-trained  – results will not be optimal.  Focused instead on mobility, diet and rest.

March 26, 2011 ~ Saturday ~ feeling recovered, was debating on whether to travel to race in storm conditions.    More rain/wind today.  Decision – will go to Bay Area Senior Games at Stanford University, CA tomorrow.   Events ~ Age 50-54  ~ 100 & 200Meters

 

 

Written by SJ

March 26, 2011 at 8:54 pm

Posted in Recovery, Sprinting

February 10, 2011

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TRAINING: Thursday, 6PM; 5/3/1 Recovery; Olympic Lift Technique

WARMUP: Mobility; Bar – 15 reps each: DL, OHP, GM, Lunge, Side Lunge, OHS

OVERHEAD PRESS
60 x 5, 75 x 5, 80 x 5

DEAD LIFT
120 x 5, 150 x 5, 170 x 5

TECHNIQUE (90lb)
Clean Pull – 4 sets 3
Snatch Press – 4 sets 5

TURKISH GETUP (up/down each side = 1 rep)
5 x 65lb barbell – 3′ recovery

CHINUPS
5 sets of 5

Written by SJ

February 10, 2011 at 8:17 pm