5.11.2007
High bar:
- Warmup (hop halves, quasts, blinds, piros) – felt good and quick
- Rybalko to 1 arm el-grip, hop full spin to 1 arm el-grip, hop pirouette – combo from my old routine; not worth much anymore (despite the fact that very few can do it), but fun and flashy
- Stalder full work (low bar)
Strength (upper body):
- SR: maltese (ring belt) (5sec x 6, -25#)
- SR: invert, cross (ring belt) (5sec each x 4, -25#)
- SR: [kip L (3sec), pike press (5sec), back kip L (3 sec), hollowback (5sec), front lever (3 sec)] (x 2)
- PB: [pike press (x 4), straddle press (x 4)] (x 2)
- Rope climb (1 x 2)
- HSPU (10 x 2)
- Dips (35)
- HS hold (1.5min)
- Rear delt raises (10 x 4, 10#)
Strength (lower body):
- Single leg ¼ squat (10 each x 2, bw)
- Step-ups (10 x 2, bw)
- 2 DB walking lunges (24 x 2, 20# each)
- 2 DB stiff-legged deadlifts (12 x 2, 50# each)
- Ankle theraband rehab
Ice: right shoulder (AC joint), left ankle
Workout time: 2.5hrs
I am back in Michigan and it was definitely nice to get back in the gym with the guys. I swung a little high bar, which felt good after not swinging for a week or so, but stuck to simpler, more technical skills so I didn’t have to land hard with my ankle. I needed a little ‘get going’ workout so I did a lighter full-body strength workout. The lower body stuff was very light because my ankle still doesn’t have full range of motion (though it’s close). My AC joint was a little sore, which is probably due to the weighted dips the other day and the 1 arm work on high bar today. I suppose the dips are avoidable, but the 1 arm stuff is too damn fun.
I can definitely tell I have some compensatory mechanism going on with my left leg due to my ankle; well that and a little loss of leg strength from trying to stay off of the leg for a week. It felt good to do some light leg strength today and attempt to get some normal activation. I was thinking of just doing the rehab-type stuff on just my left (involved) leg, but then tried it with the other leg. I think it was a good think, because after doing some of the exercises, I could definitely tell that I had different activation patterns between the two legs. In doing the rehab with my uninvolved leg, I could tell what I should be shooting for, and then tried to mimic that with the involved leg. This once again reaffirms something I have learned in the past few years…your body tells you things, but only if you listen.
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