Hey guys. I spent the last year training specifically for Crossfit. I took a hiatus from strongman and wanted to see what my potential was. Unfortunately I ended up hurting my shoulder in the process and decided not to continue competing in the open this year.
My shoulder is healing well, I just thought it was stupid to continue pushing through workouts that were causing more damage. Anyway, I wanted to start up my journal again to give myself some more motivation and start getting pumped about training again.
I’m starting back slowly and you might notice some wonky stuff in here as usual. I’d like to focus more on strength, gymnastics, skill work, mobility and some more plyometric and agility drills. I teach those skills at work so I’d like to be proficient and practice what I preach.
Dynamic Warm-up/Linear Speed and Plyometric Drills
Deadlift (Wendler 5/3/1 – 85%)
Safety Bar Squat (5/3/1 – 85%)
KB Lunge / KB Snatch – 60 sec. rest between sets
Hip Mobility/IT Band Foam Roll
Planche Skill work 15-20 min.
Front Lever Skill work 15-20 min.
Handstand Skill work 15-20 min.
Rotator Cuff Eccentrics / Band W’s
Dynamic Warm-up/Lateral Speed and Plyometric Drills
Farmer’s walk x 50 ft.
Prowler Push High Handles x 100 ft
Single Leg Deadlift 2 x 10 @35lbs.
Bench – didn’t feel great this morning so I nixed it
Muscle-up skill work – 15 minutes
Front Lever skill work – 15 minutes
Handstand practice – 15 minutes
I’ve also been spending some time on my off days working on skill gymnastics stuff – Videos to come soon.
Assessing Hip Mobility For Squatting – Individual Differences And Training Considerations
End of the Crossfit Open and Recent Training
Why Modifying Exercise for Pregnant and Postpartum Women is Mandatory and How to Do It
The Pregnancy and Postpartum Coaching Mini Course
The Ultimate Front Rack Mobility Guide
The 6 Best Accessory Exercises to Build a Stronger Squat
How Often Should You Train to Get Stronger Without Getting Hurt?
6 Pro Tips For Reducing Lower Back Pain During Deadlifts