Thursday, April 19, 2012

Back on track

Felt fine from Tuesday's training and knew I wanted to incorporate some windmills, on both sides if possible but definitely on the left for shoulder stabilization so that's what I started with

BW x 5/5( arm overhead)
10 kg x 3 /  wasnt going to work on right
12kg x 3 L
14 kg x 3 L

these felt like the right thing to do. Simultaneously work to stabilize the shoulder through a dynamic ROM and work the left glute and stretch the hip rotators at the same time. right side was still not going to work, overhead position is better than ever but still not enough.

Plus I think it makes me rotate the T spine in the opposite direction of my curve so it may be along slog.

Half TGU ( to tall chest position)
Bw x 3/3
10 kg x 3/3
12 kg x 3/3
14 kg x 3/3 x 2

these felt great. SR RKC Mark Toomey gave the best instruction on the TGU I've ever seen this weekend and helped push me in the direction I was already going in to really get theses into my practice.As a practice.

Clubbell swipes
one arm x 10 lbs x 5/5/5/5
              x 15 lbs x 5/5/5/5
two 15 lb CBs x 15 x 5 sets
75 reps

these were very easy and the right load as well

Rack walks
16 kg x 1200 feet in sets of 200 ft.
very strong and easy. I love these now. hate farmers walks but love these:))

Floor Handstand superset with band rear delts
5 x 10 sec / 5 x 20 reps

rear delts were tired, surprisingly, from the windmill and getup work. good sign I'm going in the right direction. I think my scapula region is just out of balance on the left side and needs more strength and stability in the frontal AND transverse planes.

band triceps extensions
4 x 20 

these are weak haven't been doing enough tri work. Weight and size is down a bit. Have plenty of time between now and the trip, an RKC Re Cert at Revolution Studios on La Jolla June 9 to really get my training base back up again.

Training for certs is almost like periodizing for lifting comps; you have the foundation period, the peak and then the re building back to foundation again. It seems to be working ok, in hindsight. Don't like doing it this way(I always hate to break my training rhythm, even for competition) but it makes me cycle my weight and volume. Nature dictates, we obey.



Diana said...

Love the great "stretch" I get from windmills..
I agree with the rack-vs-farmers walk, I prefer the rack as well.

Mark Reifkind said...

thanks Diana, it's been awhile since windmills have felt good on my hips and back,glad to have them back in the mix.
with me the left arm farmers walk is ok, the right arm always sets my neck off.

I'm sure it has to do with my scoliosis.