Tuesday, September 11, 2012

Double Day

Got two solid workouts in today; the first a one hour flex/mobility/primal move session from 6-7 am and then snatch vo2,squats and pushups at  1 pm.

Had a cancellation today so got in early and got to work. Starting my day out hammering out any tension or asymmetries before I get to my job helps get me going where I want to be so much more than creating even more asymmetrical tensions during work and then kbs and THEN trying to bang them out when I'm tired from the full day.

Perhaps  I just need to leave the house a  half hour earlier. Say 5 am? ack.

6-7 am :rock, roll ,stretch, flex, mob.

Back bend over stability ball for front panel hip flexors.
Foam roll: quads, IT bands, glutes, hamstrings, low back, mid back upper back.
Lacrosse ball: deep hip rotators, glute medius
softball: gastroc and soleus on massage table, in conjunction with coffee table stretch.
power rack hangs; three grips
strap hamstring stretch
up dog
down dog for 2 min( locking left knee focus)
frog squat stretch
kneeling hip flexor stretch, back foot dorsiflex
seated straddle stretch, 3 sides,
pike stretch toe pull

Standing Gait work

100 ups : 50 reps
High strides 200 yds
Hurdle step with stick, left only; 20 reps

as good and important as the gait work on the floor is ,gait work standing is everybit as important I see now and I've been neglecting it. No more. Just a few reps go a long way.

Primal move freestyle workout:
supine neck rolls
scissor kicks
ankle circles
knee circles
happy ball easy rolls ( hands on knees, not toes)
roll to figure fours
roll to prone cobra
walk to frog and back to cobra
walk to creeping position, rocking drills
crawl forward, sideways back two times repeat with change direction
back to frog
crawl to pushup. walk sideways and back two times
walk back to crawl
switch getup position, three times each side
roll back to crab and over to getup position two times per side.
switch to scorpion and back turn to getup , two times each side.
switch to skydiver, full rolls each directions three times.
pushup to silverback, walk forward, sideways and back, two times
walk back to frog, stand up.

Nice.It was fun to get away from the prescribed sequence and just PLAY with the floor. PM is all about play and flow and I really got into it this morning. Shoulder held together so well and just got better

1 pm

Felt as good as I have all day today right up til when it was time to train then my shoulder told me it didn't want to snatch fast. I told it too bad so sad and we went at it. it was a tie but a major distraction when I felt fit and strong and wanted to push a bit. Oh well, the body tells you what to do, not the other way around.:))

the shoulder was just wonky and I spent most of the time on my left side trying to find a groove that didn't feel bad. ack

Snatch Vo2
I go you go with Glenn
16 kg
30 sets of 7
210 reps
7560 lbs

Snatch practice after
spent some time actually reaching DOWN on the back swing instead of back ( which is what I was trying to do in the above video) Felt the best I'm not happy

Barbarian Clubbell squats
25 x10/10
35 x10/10 x 2
25 x 10/10

these were ok and glad to see I can do another variation of the squat but I'm not sure if they're right for this day. belt squats twice a week are old now so I want another squat variation

Negative only pushups
4 sets of 8 reps

NICE! the shoulder felt perfect and the reps were 2 up from tuesdays. Triceps are feeling it too which is perfect.

Bodyblade laterals
3 sets of 10/10

solid workout and workday. very excited about the am workout particularly .



EszterCs said...

Primal Move freestyle: that's the real fun part. When working with clients I follow the PM sequence and progressions to make sure they receive just the right amount of load and games in one session. When practicing on my own it is fun to experiment with flow and combinations. It's so easy to forget about time and play. :)
Thanks for sharing you combinations!

Mark Reifkind said...


some times trying to use the routine of pm too much makes it harder to feel the moves. when I play with it first things flow much better then I can go back into more structure.

my body, however is pretty different than most .lol