Run: Easy Previous Next

11/18/2018

4:00 PM

4.5 mi

43:38

9:42 mi

Health

158.4 lb
2257
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Notes

Taking it easy after a very long involved upper body workout at home.

First few miles about 10:00, last mile about 9:45.

Paste in of the workouts from cronometer:

Slow focused CARs, Fingers, Neck, Wrists, Shoulders, Scapula onto the bar and then onto the floor for closed chain work. Then holding a 1" bearing, shoulder and scapula. Then trapping the bearing in elbow flexion. Stepped on the balance board, foam, and both and did some shoulder and scapular CARs.

Moved on to 10x 18# KB Subscap and Rotator triplet.

20x 18# KB Snatches, experimenting with coiling trunk rotation.

10x 18# KB Windmills each side, right hip sore on left side KB.

2nd round 10x 18# KB Subscap and Rotator triplet, noticed importance of driving through whole hand pinky and ring fingers.

2 sets 10x 35# KB Snatches, notice opposed scapular/pectoral interaction.

2 sets 5x 35# KB Windmills each side, still right hip sore on left side KB despite hip/glute focus, no worse slightly better.

3rd round 10x 18# KB Subscap and Rotator triplet, after a full rest full recruitment.

10x 50# KB Snatches, right side single set, left side 5, 2, 3 jerking. Felt scapula at the lower corner as a weakness.

10x 18# KB Windmills each side, right hip less sore but full extension maintained throughout on both sides.

10x pullups, 7x HSPU max, 10x Hindu pushups

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