Barefoot Running

At 0500:

No warm-up, ran 21min on streets in neighborhood, barefoot, with Clancy. Easy pace.

Post:
Foam Roll
AIS Stretch
Figure 4 stretch
Psoas/Quad couch stretch

Hinge/Squat

Foam Roll
Figure 4 stretch
Joint Mobility

KB GS 45lbsx10, 53lbsx10

BGBS 25lbs plate 2x10

KB Swings 45lbs KB 25x4

AIS Stretch

Done all in all about 20min before work. Moved through KB swings fast. These did not feel super tight. I am feeling a little pull in my right hip, kinda like I "pulled and twisted" it. Ate a little looser yesterday and somewhat on Sat. Will monitor hip. Pain now 1/10, little burning feeling.

Running

No warm-ups

Ran trail loop hard in NB shoes. Got to the tree in 15:02, then Clancy bonked, and we jogged in, let him go at the corner and ran in total time 20:22.

10 DH Pull-ups
60s Front Plank
10 DH Pull-ups
30s L/30s R plank
10 DH Pull-ups

Foam Roll
AIS stretching

Felt a little faster in shoes.

Hinge/Squat

At 0445:

Walked dog around the block
Foam Roll
Joint Mobility
Figure 4 stretch
Quad/Psoas couch stretch

Hinge:
BGBS 25lbs plate 2x10=20
45lbs KB Swings 2x15=30
Total: 50

Squat:
45lbs KB GS 2x10=20
45lbs KB FS L/R 2x5/5,4/4,3/3,2/2,1/1= 60
Total=80

AIS Stretching

I have been cutting back on the food/carbs a little this week. Combination of being Friday morning and low carb week, ran out of gas after 2 sets of KBFS ladders. No issues with back.

Barefoot Running

Joint Mobility

Ran 21min on the streets barefoot. Ran pretty slow, Clancy was slow

Post:
Foam Roll
AIS Stretch

Hinge/Goblet Squats/Push/Pull

At 0510:

Foam Roll
Joint Mobility
Figure 4 stretch

45lbs KB Goblet Squat: 2x10

45lbs BGBS 2x10

45lbs KB Swings 4x25
-Felt okay. Back has felt a little pull over the weekend, these felt fine, no instances of pain or over-tightness when doing the swings
-Review of the swings on video, cutting the bell short.

Push/Pull
10,8,6,4,2
Wall Dips
L-Chins

AIS Stretching

Barefoot Running

Joint Mobility

DH Pull-ups: 18

DH Pull-ups: 12

a long time later:
Foam Roll
AIS Stretch

Squat/Hinge

Foam Roll
Figure 4 stretch
Psoas/Quad Stretch
Joint Mobility

Hinge
BGBS 2x10=20
45lbs KB Swings 15+20=35
Total: 55

Squat:
45lbs KB Goblet Sqt 2x10=20
45lbs KB Front Squat L/R
3x(5,5,4,4,3,3,2,2,1,1)=90
Total Squat=110

Pull-ups
2x(5,4,3,2,1)=30

Prehab Abz
Front Plank 60s
L/R Side Plank 30s/30s

AIS Stretch

32min

Barefoot Running

No warm-up

23min barefoot run on road and trails

Post:25min, got gas and went to store

Then...
Foam Roll
AIS Stretching

Been eating like crap and felt it on today's morning run. Did not have the pepp I had last time

Hinge, Push

Foam Roll
Joint Mobility

Goblet Squat
45lbs KB 2x10

BGBS
25lbs plate 2x10

45lbs KB swings about 100
-most felt good, squatted a few

Push-ups
40-20-10= 70

AIS Stretch

Barefoot Run

Joint Mobility

Ran 21:40 on road and trails barefoot. Felt good.

Post:
Foam Roll
AIS Stretching

Squats/Hinge

Foam Roll
Joint Mobility
Figure 4 stretch

Goblet Squat 45lbs KB
2x10=20
-Elbows were not going inside knees, work on that

L/R 45lbs KB Front Squat
2x5,5,4,4,3,3,2,2,1,1=60
-Felt good and symmetrical.

Total Squats: 80

Hinge
BGBS w/25lbs plate 2x10=20

L/R 45lbs KB Suitcase DL
2x5,5,4,4,3,3,2,2,1,1=60
-A few were too squatty, not enough hinge, also both sides to bow a little. These were not sharp and need to be developed

45lbs KB Swing
15,20,20=55

Total Hinge: 135

AIS Stretching

Swings

Foam Roll
Joint Mobility
Figure 4 stretch
Psoas coach stretch

Bulg. Goatbag swings
25lbs plate 2x10

45lbs KB Swings
10-10-15-15-20-20=90

AIS Stretching

-Did swings to work the hinge. In review, the movement is patterned with BGBS. Symmetry is tested with suitcase deadlifts, then add swings, once the pattern and and symmetry has been established. Need to work more suitcase DL, to bring left side up to right side. Light bulb moment, I am asymmetrical, R side dominant and my hip issues are most like d/t to R side finally giving up. This is from years of playing soccer, kicking mainly with R leg. I need to do symmetrical work to bring the left side up to speed.

Suitcase Walks, Suitcase DLs

Foam Roll
Joint Mobility

Suitcase walk around the block w/45lbs KB, alternate hand every minute
10min

45lbs KB Suitcase DL L/R
5-4-3-2-1

Swings/Hinge

at 0430

10min walk the dog
Foam Roll
Figure 4 stretch
Psoas/Thigh Stretch
Joint mobility
Movement Prep

Prehab hips/glutes

Pattern/Grind:
Bulgarian Goat bag swings 25lbs plate 2x10

Swings 45lbs KB
10
10
15
20
20
Total 75

AIS Stretching

Working in getting the movement down. A swing is a hinge, not squat. Focused on that logic, pulling the bell down, maintain plank. Will see how the hip holds up. Also, need to address asymetry this week with suitcase DL, focusing on chin, navel, zipper.

Press

Walked dog 15min

Seated Hip Stretch
Foam Roll
Joint Mobility

Clean and Press
75x5
90x5
105x5-Lower back, right side started to feel tight, cautious here switched to:
Clean, then Press the reps
120x5
135x5-tough

Physioball 10x@

Prehab Shoulders on Physioball w/5lbs plates
Yx10
Tx10
Wx10
Ux10

AIS Stretching

Running

Seated hip stretch
Joint Mobility

Ran 20min barefoot on road and trails. Walked last 5min back in.

Post:
3 Rounds
DH Pull-ups BL 5,4,3,2,1
15 Roman Chair Sit-ups

AIS Stretching

Back Squats

Seated Hip Stretch
Joint Mobility
Olift mobility
-Skipped Foam Roll today

Back Squats, barefoot
135x5
165x5
195x5
225x5
255x5-Put WL belt on for last set

Prehab abz:
Plank 60s
L side plank 30s
R side plank 30s

AIS Stretching

Whole workout took about 20min. Moved through squats fast, they felt heavy. I went all the way down, paused at bottom, no bounce. Consider staying here for next set of 5s.

Back Squat

Figure 4 Stretch
Foam Roll
Joint Mobility
Movement Prep
-Sumo squat to stand
-Lunge instep
-Reverse lunge w/twist
-Alt side lunge

Back Squat
TM 300lbs
120x5 (40%)
150x5 (50%)
180x5 (60%)

Ab Wheel x25

AIS Stretching

27min before work

Mountain Biking

45min ride with Jack on trails.

later...

AIS Stretching

METCON Push-ups/Jump Rope

Foam Roll 5min
Figure 4 stretch
Movement Prep 5@
-Reverse Lunge w/Twist
-Sumo Squat to Stand
-1 Leg SLDL w/2.5lbs plates
-Reverse Lunge
Joint Mobility

METCON
50 Push-ups
200 Skips
40 Push-ups
150 Skips
30 Push-ups
100 Skips
20 Push-ups
50 Skips
10 Push-ups
-Felt R shoulder during push-ups

Prehab Shoulders on Phsyioball w/5lbs plates
Ys x10
Ts x10
Ws x10
ER w/black band x10

AIS Stretching

Total time: 29min