Light session today. I tweaked my shoulder last week monkeying around on some monkey bars, and the one arm swings & heavier TGUs haven't felt right since.
warmup with 16 for goblet squats, 20# for halos
24kg 2 hand swings, 10 x 10 in 10'06", HR always under 135. Fun doing 2 handed swings for a change.
TGU with pauses, L/R x 16kg x 1. Started out aiming for 10 second pauses at each position, but that proved to be a bit much even with the 16kg. Called it a day after one long rep per side. I'll try these with the 20# bell next time & see how that goes.
Shoulder felt fine throughout this session, so I'll do a few more of these before going back to normal.
I've started playing in a weekly ultimate frisbee league, and our game a couple days ago was tough. 90 minutes of play, and only one sub for the men, so I was on the field 80+% of that time. One of the more challenging tests of my conditioning in several years, and I'm not entirely recovered.
warmup with 20kg for goblet squats, 20# for halos
20kg 1 hand swings, 10 x 8 in 7'35", HR always under 135. Noticed the bell slowing down on the last set, so decided to call it quits early. Shoulder felt a little less solid than last time.
TGU L/R x 16kg, 20kg x 4. Also more challenging than they have been, but I just rested some more and kept grinding.
The backoff set did not go well. Went for a 4th rep and had to set it down a few inches off the ground.
I didn't play close attention to rest after the top set, so it may not have been more than a couple minutes. Mostly I noticed that I have a hard time hitting my DL groove using a mixed grip. Probably because 99% of the DLs I've ever done have been double overhand.
In the article, Pavel lists the option of doing 10-15 reps at 65% on another day, so I'll try adding that in to get some more mixed grip reps.
20kg 1 hand swings, 10 x 10 in 9'56", HR under 133. Shoulder and knee sore some sets, fine some sets. Generally lacking some snap on the swings, too. My sleep has been not great the last few nights, suspect that's catching up to me.
TGU L/R 20# with 10 second pauses x 3. Not a challenging weight, but still an instructive experience. Really made the asymmetry in my arms' overhead ROM obvious. Still some shoulder soreness even with this light weight.
I looked at the calendar more closely, and realized that the fall TSC is the day before my team's biggest ultimate game of the year. Decided I'd rather come into that game fresh. In years past, I'd never even thought much about doing a TSC in the fall, now I have more reason to think that was the right call. Spring '19 it is then.
Hey @seward! It's been a while friend. A good squat option that's knee friendly would be a box or bench squat. When I had knee issues, this really helped. You can do it with a kettlebell, and just squat back onto the bench in a hip hinge (sitting back style), pause for a moment then rise up. Could be a good alternative. Welcome back to the forum!
Got a medium day in, everything according to plan.
Heavy day #3
16kg presses 10' (3, 5, 7)(3, 2, 5)
20kg squats, swings 10' (2 + 10) x 4, (3+15) x 3
16kg presses 10' (3, 5, 7) (2, 3, 5)(2)
Doing two series of presses is interesting. Despite being out of breath from the swings, pressing the 16kg bell felt positively light, and that set of 7 reps was stronger than the set in the first series when I was fresh.