October 27, 2009
foam roller - thoracic, adductors, IT band, lats
lacrosse ball - feet, chest
dot drill - 59 seconds! I went from average to good, woohoo!
x-band walk - 10L/R
band dislocates - 8, 8
band press - 10
levator scapula stretch - 0:20L/R
KB snatch+windmill ladder - 24kg - 1 to 3 with right, 1 to 3 with left
kb snatch "boost" - 24kg - 15 secondsL/R 30 seconds off x 4, 30 seconds L/R 50 seconds off x 1
band dislocates - 4
kb snatch - 2L
kb swing - 10, 9
goblet squat - 10, 9
(superset with no rest, total time 1:37)
Javorek DB Complex #2 - 15# DB's
db curl x 6
db upright row x 6
db snatch x 6
db thruster x 6
db press x 6
db row x 6
db squat upright row x 6
db RDL x 10
-Not a well thought out day, I wanted to basically mess around with the KB and once my left shoulder started to not like the snatches I got somewhat discouraged
-Dot drill - I need to keep this in here, I dropped a second even after I added an extra repetion on drill 1
-warmup - I did all this warmup because this is what I did the day I did the KB snatches with no shoulder problems and I was hoping that was what did it.
-snatch+windmill - Part of the Power+stability videos that Jason C. Brown had recently
-snatch boost - stole this from the DJ article, the sets of 15/30 felt decent but once I started teh set of 30 seconds my left shoulder did not feel fine, even trying some more band dislocates it still didn't feel good so I stopped
- Javorek DB complex - did this after feeling somewhat aimless, 15#'s is way too light and only did the complex once since I felt like I wasn't even breaking a sweat with this, I need to buy more stuff for my home gym!
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."