4/1 Upper and Lower body Protocols

**COMENTS IN RED**
Upper body protocol

Part 1 - Rocks: 3 sets of 10 each:

- Fingers forward - these were fine, no issues

- Fingers backward - these i can't get my hands turned all the way back, missing by about 15degrees maybe?

- Back of hands down - these feel good, a little tough

- Internally rotated - i can get my hands rotated enough to where my fingers are facing each other

- Knuckle rocks  - these felt good

Gee my wrists and hands are so tight! 

Part 2 - Pushups: 3 sets of 10 each:

- Palms up fingers facing you - had to do these against the wall

- Knuckles to back of hands - tried these on my knees on the mat but after a few had to go to the wall

- First knuckle - so i video'ed these and i just look dumb ha, my left hands first knuckles bend but my right hand is like glued shut! crazy, not sure the reason for this. 

 Left hand above

Right hand above - they dont move!

Part 3 - Shoulders/T-Spine:

- Side lat lean on stall bars: 3 sets of 30 seconds/side - these felt good, did :15hanging and :15 with foot assistance https://youtu.be/BAOAJug_-YQ
- Shoulder flexion stretch palms down and palms up 3 sets of :30 each - palms down felt amazing, palms up was a different story..my wrists just dont move like that and it was hard to get my chest through. 
https://youtu.be/4ShDitOtkm0

- Feet on box in hip flexion T-spine rotation 3 sets of 10 - felt fine, i just feel like i couldn't rotate far. https://youtu.be/gqZ99PGCKHI

- Kneeling/childs pose T-spine rotation 3 sets of 10 each - same as above, didn't feel like i rotated very much https://youtu.be/sizizDqzdAQ

- Side lying T-spine rotation 3 sets of 10 each side - https://youtu.be/34T5-RRFRzA

- PVC rotate and lunge wide lunge 3 sets of 10 - i did these same as lower body lunges with pvc? 

Part 4:

- Active arch hang 3 sets of 20 seconds - these were good, i like them. https://youtu.be/ZIcrU6ahPug

- Cat cow - Yoga pose 3 sets of 10 reps (agg protraction and extension) - felt really good

- Scap push ups 3 sets of 10 - felt good

- Scap pull ups 3 sets of 10 - felt good

- Bear to single arm bridge 3 sets of 5 per side - these were my favorite! https://youtu.be/JqQaxhivgu8

Lower body protocol

Foot circles -- (Standard full ankle rotations to get ankle rotational work - forgot to video, but very small part of overall structure) - 3x10

Walking Drills I liked all of these below, no issues. 

-       outside

-       inside

-       externally rotated

-       internally rotated

-       on toes – forwards and backwards

-       on heels - forwards and backwards

https://www.youtube.com/watch?v=t_dZBeeGRR0

3 sets of 20 feet of each

Dynamic calf stretch directly into balance drills - vimeo video 3 sets on each leg 10/3

These felt good, felt it mostly in my achillies, low calf. 
Right Leg - https://youtu.be/Rz2UjlrbtW0
Left Leg - https://youtu.be/k5qWXQzaCWs

Natural knee extensions - you know from video i sent 3 sets of 10

- felt pretty good with these, i was nervous at first to do them, but by the end i got a little more comfortable and could lean back a little more. Video is set 1. 
https://youtu.be/Ps8nQKHB1q4

Pike Leans - attached (you can start to put your feet up on the stall bar as you gain flexibility) 3 sets of 45 seconds

- I really like these, felt really good.

Ostrich Walk - Ido 3 sets of 50 foot walk

- no issues, felt good. 

Duck walk - Ido 3 sets of 50 foot walk

- can't do these still, i can't get on my toe and put all my pressure on my right leg. Hurts my knee to do so. 

Laying internal leg lifts for adductor - Lay on your side, move your top leg in front of the bottom leg and lift the bottom leg off the ground as high as you can get it 3 sets of 10

- these felt fine, a little tough, did them a lot in therapy for my knee

Banded standing abductions - you should know? 3 sets of 10

- felt fine with these, just burned :) 

Bird dogs banded - you should know? 3 sets of 10

- never have done these banded but they felt good. 

Clam shells - you should know?3 sets of 10

- good with these, just burned 

Lateral splits - you should know?3 sets of 10

- I wasn't sure what these were..

45 degree rotational lunges - 3 sets of 10

- felt fine, i think i did them right?

https://youtu.be/IJJZUYa-2tQ

Lateral lunges - i sent previously 3 sets of 10

- these felt fine, i did them like cossack squats..

Crossover step ups -  3 sets of 10

- i like these, felt good, can't quite get feet parallel, one foot is slightly in front of the other when doing them but felt good. 

Wide stance lunge

-       Feet turned in - https://youtu.be/9o5czXP_0Ec

-       Rotate over top foot - https://youtu.be/MxUTSncFVyM

-       PVC/light weight rotate and bend - https://youtu.be/OEwaGC-dbI8

3 sets of 10 for each movement

- all felt pretty good. These made me feel like my hips were tight..

3/31

31-Mar
A. Strict hspu; amrap in 3 min

16! I did 8 the first minute which i'm pretty sure is the most i've ever done in 1min or the most in a long time at least. They felt good today. I was a bit blown up afterwards but I was able to do 4 a minute after the first 8. The first 8 i did in doubles then went to singles. I may have been able to squeak out 1-2 more if i went faster the last 2 minutes but i didn't want to miss any. 

B. Strict muscle ups; accumulate 20 reps

Did all 20, did a few doubles in there but they felt pretty good today. Arms were a little tired. 

C1. Tuck front lever hold; amsap x5; rest 1 min

These were hard. I was only holding :10-:12 seconds
Last set: https://youtu.be/X6bpfvpNOfc

C2. Banded tuck planche hold; 20 seconds x5; rest 1 min

These were tough too. I think I did them right. Took me a minute to figure the band out. 
Last set: https://youtu.be/xWtJrdWSeII

+
Row 15 min easy

This felt good and relaxing. I took the rower outside because it was warm and sunny. Felt good to just row nice and easy and think and get some sun :) 

Right leg is still sore, mainly down by my vmo. Left leg is pretty good today. Should be good to go tomorrow. I can at least sit down on the toilet today with out having to brace myself first lol

3/30

30-Mar
Airdyne 20 min z1
+
mobility work

Road the airdyne for 20 and did some mobility. Right leg is still sore so I did more of the leg extensions, curls and exercises you gave me last time this happened. Both are still sore but the right one is more sore than the left. A little better than last time but still noticeable difference in the soreness. 

3/25

25-Mar

Tried to do the lower body protocol this morning, did all but the lunges. I must not of slept well last night cause I hit a wall and got so tired I had to like immediately take a nap, doesn't happen often but I went straight to sleep for an hour lol. I tried the duck walk but couldn't do that. 

I may try and do it all tomorrow. I'm really sore right now, like legs, lats, abs, traps..haven't been this sore on Wednesday in a few weeks. Feels good :)

A. Squat snatch; 9 singles @85% 1rm; rest 2 min

130#

Felt pretty good on these, missed one just because I got lazy. 

Fail and make- https://youtu.be/oHYNkzr8Vvg

7th rep https://youtu.be/DYxuUJIhBFo
B1. Front squat; 5x5; rest 10 sec

115, 125, 135, 145, 155

Squatting felt good today, I feel like it's been a few weeks since I've done any squatting like this and I felt much better and stronger today. 

145-https://youtu.be/NJewGPaneqE

155-https://youtu.be/ws_IUtW2DmY

B2. Kneeling jumps; 5 reps x5; rest 30 sec (sub seated box jumps if
you can't do these.  If you can, elevate them)

I tried doing these and couldn't, probably mostly mental. I did seated box jumps and worked up to 24" box. Videos are in link above.

B3. 40 double unders AFAP x5; rest 3 min

I did these all unbroken! Feeling much better with my du. Tripped on the start of my 4th set but did it UB. 

Third set took me :22 and the rest were right around that. 

+
Row 2k @160bpm

Averaged about 2:13, started out around 2:06 then after about 500m my heart rate hit about 165 so I slowed it down a little. Felt pretty comfortable, lats burned a little at the end but not bad. Felt good when I finished. 

3/24

24-Mar
A. Strict muscle ups; accumulate 20 reps not for time

Felt good on these did all singles until the last 3 I did ub. Mike bet I wouldn't end on a double so I told him I'd end on a triple lol. 

Random one- https://youtu.be/pkgZeoRlE3o

B. Lean away pull ups @21x1; amrap unbroken x5; rest 90 seconds

These were tough but felt great!

5,5,4,4,4.

Last set- https://youtu.be/djGkghlcfzg

C. Strict toes to bar; 50 reps for time @3111 tempo

These were tough at that tempo! Took me 14:33 and did some 3s, 2s and 1s all mixed in. 

D. Hollow body holds; amsap x3; rest 90 seconds

:30, :31, :35

I feel like I suck at these lol, my whole body just shakes at the end 
+
prowler push (light and fast)
15 seconds @100% effort
rest 3 min
x6 sets

These felt good! I think they help my knee too. I had to do sled pulls because our yoke wouldn't of been light and fast. We are buying a prowler though so I'll be able to do the pushes soon!

I'm sore today from yesterday! The "gluten" hamstrings and traps and lays lol. I did some of mikes walks this morning and made me feel much better, I was super stiff. Did some ostratch walks, lizard walks and leopard walks and rode the airdyne for a few. Going to try the lower body protocol tomorrow. 

3/23

23-Mar
Open 15.4 re-test

Did this at about 11:15 this morning. 77 reps. 6 better than last time and about 5 no reps just because I was trying to go fast. Hit a split of 1:59 for my tie break time. Glad i did better but now I have a kink in my neck from trying to go fast. 

Video: https://youtu.be/yJzVvGDdC94

+

(Started this after I coached my 12:00 class, so I got started around 1:15.) 
A. Power clean clusters 1.1.1.1.1x5; rest 20 sec/rest 2 min

145, 145, 150, 150, 150
- Didn't feel super strong on these so kept it at 150#, it just felt heavy today, probably from 15.4

+
EMOM 20 min:
Odd - 5 deadlift 185#
Even- 5 burpee box jumps 20"

This felt good, DL felt easy and burpee box jumps were easy too, I got pretty fast (for me at least) towards the end. Jumping felt good.

Last 4 Minutes: https://youtu.be/6U8N3pxvsfo
(I tried to crop it but I didn't know how, I need to get Mike to show me how to do this so you don't have to sit through all the rest time or try and skip it)

I got pretty hungry after this so I decided to stop and have a shake and eat and do the below later today. I started the below around 5:30, sometime after I finished being a pretty solid weight changer for mike ;) maybe that will become a key role in CrossFit or Grid ha, jk. 

+
B1. Single leg RDL's; 6-8x4/side; rest 30 sec
B2. Sumo stance good morning; 10-12x4; rest 30 sec
B3. Reverse hypers; 15-20x4; rest 30 sec
B4. Single leg hip thrusts; 10-12x4; rest 4 min

All the above felt good, on RDLs i lost balance a few times, it just let my butt and hamstrings up, in a good way. I used 33# db each hand.
Sumo stance good mornings felt good, i liked those. Reverse hypers felt good also, just burned the gluten and hamstrings.
Single leg hip thrusts did the same lol. I think this was a Monday Butt Burner session lol felt good though. 

Last set of Single Leg RDLs - https://youtu.be/mswjULvtVC0

3/18

18-Mar
Slow heavy sled push (grinding choppy steps)
10 seconds
rest 50 seconds active
x12

Had to do sled pulls instead, didn't have a sled I could push available. But felt good, burned the hamistrings and calves.

+
Run 400m @80%
rest 2 min
x4

Completed all 4 at about 1:50 pace. It's hard knowing what 80% or even 100% would be right now. I did the first one and thought I started out going 80% and it was probably closer to 95% because I was dying just a hair by the end lol so I started slower on the others and maintained the same pace when I finished.

+
mobility work 20 min

Got a lot of mobility in, hips quads and hamstrings are tight!