LDSs' CA WOD Log

[Liam Dougherty Springer]

Yesterday (SUN.) was the first day I felt a ton better....
today my back feels almost mended I am going to do some rehabing at the gym to see how I react to some lightly loaded movements.

I will Roll extensively and probrably do a little stretching in the sauna and finish with some on/off iceing before my first client.

I have hopes of doing some actual wark on Wed. probrably stick to the strength work for a while and skip the metcon and I'll evaluate whether or not I can handle full RXed weights.

[Liam Dougherty Springer]

Yesterday I ended up doing some bar wark mostly slow ROM stuff not even high rep. That afternoon I was feeling pretty good so I did some more bar work and then some 95# BB sets.
25 HBBS
10 GHD hip
25 RDL
10 L-ups
25 DL
10 L-ups
16 GHD sit slow to parallel
10 GHD hip

Iced Rolled
Sauna cold shower
Steam stretch
Cold shower
ice on off on

this morning no pain sacrum only slightly tender

I am thinking about doing some slightly heavier BS this afternoon maybe with a little intentional forward lean but not as wide a stance as a typical PL BS so I can engage the posterior without agrevating the hips. then finish with some bar Good morings.

[Liam Dougherty Springer]

Didn't make it into the gym yesterday

This morning Burgner warm up with 65#

a couple of 65#muscle snatches

95# HBBS 10x1
95# LBBS 10x1
liked the LBBS because I am wanting to keep my posterior working for the rehab

135# LBBS 10x2

155# LBBS 10x1

Chins 10x2

Rolled out!!!

iced lumbar

sauna 7min

cold shower 1min

steam 7min stretched once I warmed up

cold shower 1 min

warm shower 1 min

ice 15 min off 15 min on 5min (had to get on my bike for a meeting

1 and a half hours later ice 17min off 20 min on 15min.

I may do some RDLs later if my back is still feeling this good.

[Liam Dougherty Springer]

So I ended up doing some bar work 20 reps RDL, Haulting DL, and Good mornings continuouse.

Then I did RDL 20x2x95#

rolled out ice on off on 15 min. each

Then as a friend was squating 115 and my client didn't show up I couldn't help but sneaking in and doing a set of ten push press durring her set break and it felt grrrrreat!

PP 10x3x115

today I am takeing a break not even rideing my bike. Tommorow I will do some front squats and see how it feels if it feels solid I will do some Snatch and C&J.

[Liam Dougherty Springer]

Yesterdy I got a bit heavier and felt pretty good

HBBS 135x5x1
FS 135x3x2
jerk 135x3x1
OHS 135x3x1
FS 155x3x2
Jerk 135x3x1
HBBS 185x3x1
FS 185x1x1
HBBS 225x3x1
CleanDL 135x5x1 185x5x1 205x5x1
RDL 135x10x2

GHD sit 9x1 got a bit deeper
K2E 10x2
Kipping PU 10x2

Today I am going to do a snatch triplet progression on the minute 95,95,100,100,105,105,110,110,115,115
and clean and jerk triplet on the two minute.
135,140,145,150,155

[Liam Dougherty Springer]

Yeah a was maybey goin a little harder than I was ready for the weight was fine its just my erectors are pretty dang sore after the RDLs from the day before cut the C&Js short by a round and a rep and I accidently went to 120 on the snatches I guess I temperarily forgot how to do arithmatic any how it did me no good as I failed ny third pull in the first set and my first in the second.

Still it felt good to lift and feel my heart beat a little. I am just gonna roll out a ton eat a bunch and hopefully hit the WODs two weeks behind on monday.

Anyone got a suggestion as to if I should use the same 1RM's as I was befor the injury or should I back off a little for one cycle and then re test I was thinking of backing the 1RMs off like 10%ish.

[Liam Dougherty Springer]

Well I decided to take another week of rehab prior to anything to seriouse as last night and this morning a twinge of the strain has returned . I'll go back to bar work and maybe some easy yoga for today and keep eating clean and plenty.

[Liam Dougherty Springer]

Today felt great kept it moderate intinsity and volume but high rep sets.

HBBS 20x1x135
10x1x185

PP 20x1x95
10x1x120

DL 20x1x165
10x1x225

rolled out

tommorow nothing heavier than 95# and maybe some yoga but not likely.

[Liam Dougherty Springer]

Yesterday I did yoga I have been being aware of limiting twists and keeping the depth of the poses in line with proper depth of ROM in the lifts it has really helped me feel stronger and more comfortable in the Jerk receiving position and opened up my calves. At the end of class the instructor was working a handstand progression in the beginning stages and I felt it so I did a full tuck planch press to handstand and stuck it solid for like 3 good seconds.....

This is not becoming much of a CA WOD log I am just going to keep on taking it easy until my back is no longer feeling tender I am worried because any muscular strain is feeling healed but I still have a tender spot right at the sacrum so I will lay of the weights for a couple and see if it fixes itself
.

[Liam Dougherty Springer]

Well it has been a while since I have had time to myself but I had an incredible Olympic lift cert with Coach Burgner last weekend.

Since Monday I started back on the CA WOD with 10% taken off my 1 rep max.

I have been focusing on technique and form.

Today is the day I had to stop last week due to injury.

FS (heavy single) 210
165+clamps 3x3
135 Snatch pull 3x3
Jerk (HS) 175 missed the lock out once went again and finished but the weight was a little in front of me so I called a=it good and stopped there

METCON

Well it was feeling great and then at almost five minutes on the first in my last set of box jumps I missed and shredded my shins

I am now nursing two 12 inch bruises that turned purple within 2 minutes of the injury.

I don’t care as long as my back is good and I can pull a bar off the ground I am fine.

Still I did finish my last 5 box jumps with extreme care to land squarely in the middle every rep you live and learn.

Anyone got a suggestion for shin bruises.