Hips and heels

supposedly

Single leg stuff to warm up
Deadlift: 3" deficit. 100kg x 5 x 5
Snatch pulls: 35kg for 5 or 6 sets of 5 or 6. Very very ropey. I don't know why I haven't been doing these for the last few weeks but I'm going to do loads of them now.
Usual abs

Later
Superset: stretching and rolling bejeezes out of right leg, hip, glute with back squat pain- free max. I got to 70kg. This is progress.

supposedly

Trap bar deadlift 165kg http://youtu.be/pIHmAe99SDg

Pullups blue band assisted, slow negatives x 5
row 200m under 50s
3 sets

d'Oracle

**** ain't right.

supposedly

Snatch pulls 45kg x 6 x 3
Clean pulls 60kg x 6 x 3

supposedly

21-15-9
Leg extensions 60kg
Hamstring curls 70kg
Split squats/ reverse lunges

1 x 15kg snatch. Nope. Not yet

supposedly

8 chinups in 1 minute
some hip aeroplane things
Deadlift 115kg from a defecit
Pilates

Dotcomdolly

supposedly wrote: »

8 chinups in 1 minute
some hip aeroplane things
Deadlift 115kg from a defecit
Pilates

Jealous.....

supposedly

Hip aeroplanes
9 chinups in one minute
deadlift 135kg x 1, 110kg x 5 (ladies bar)
fsquat: 50kg x 4 x 3, 3 x 5
Zombie clean drops: 35kg x some
chinups: 5 x 3
Pilates

supposedly

Hip aeroplanes
9 pullups in 1 minute
FSquats 50kg x 4 x 4

3 rounds of
2 pullups
4 weighted step ups
6 deadlifts 100kg
8 woodchops
10 glute bridges each leg

supposedly

Hip aeroplanes
Pullups 3 x 5
Some squats and hamstrings and stuff

supposedly

Fsquats 50kg x amillion x 3
Chinups x amillion x 3 then Few kip up then slow negative
hip aeroplanes and pilates and hip stuff and rolling
Snatch grip deadlifts: amillion x 5 x 80kg

supposedly

supposedly wrote: »

Fsquats 50kg x amillion x 3
Chinups x amillion x 3 then Few kip up then slow negative
hip aeroplanes and pilates and hip stuff and rolling
Snatch grip deadlifts: amillion x 5 x 80kg

amillion is somewhere north of 5, south of 10

supposedly

CHRISTMAS EVE
hip and shoulder prehabs and activations

3 pullups
10 snatch grip deadlifts 45kg
10 step ups 7.5kg each hand
10 Glute bridges each leg
10 woodchops 5kg
2lengths x band walks
3 rounds

5 min cross trainer intervals
stretching and more hip and shoulder prehabs.

STEPHENS DAY
5 min cross trainer intervals
hip and shoulder prehabs
Few snatch grip rdl 60kg
Deadlift 120kg x 5 x 3
Scap pullups 3 x 10
Hip and shoulder stuff

supposedly

28/12/12
Just hip and shoulder stuff

supposedly

Lots of hip and shoulder stuff today. Main aim was just to keep moving and also find out what I can and can't do. Kb swings are back in because the cast doesn't allow wrist movement but it's time to cut back on pullups and deadlifts. All pull and no push doesn't make for the happiest shoulders.
Also did some ham curls, band walks, few different kinds of squats and some cardio circuits.

supposedly

hip rehab stuff
rolled feet, glutes, tfl
cable pull downs
3 x 10: medball(5kg) chops, mb squat press, mb golf swings
hip aeroplanes
3 x 10: snatch grip deadlift 60kg, hamstring machine 90- 100MU*, db bench 5-7.5kg
3 x many band walks and 30s pilates planks
10 knuckle and knee pushups. Seem okay.
30 minute death cycle home to food.

Kept moving and kept if fairly fun. Most of these sessions are just feeling out what I can do with the wrist and focussing on trying to find my glute med. I swear it's there somewhere!

*MU= Mysterious Units