Training 3/29/12 - A New Journey - FITNESS PAIN FREE

Training 3/29/12 – A New Journey

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%)

  • 385 x 8

Safety Bar Squat (5/3/1 – 85%)

  • 295 x 8

KB Lunge / KB Snatch – 60 sec. rest between sets

  • 3 x 10-15 @ 35-70lbs / hand
  • 3 x 10-15 @ 35-70lbs

Hip Mobility/IT Band Foam Roll



Dynamic Warm-up

Bench Press

  • 200 x 8, 215 x 6 – stopped when shoulder started talking to me

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.

  • 200/hand, 250, 270

Prowler Push High Handles x 100 ft

  • 230, 320, 370, 420

Single Leg Deadlift 2 x 10 @35lbs.


Dynamic Warm-up

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.

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