Groove Greaser
Level 4 Valued Member
2018.05.01 [Tuesday]
Resting HR: 48
Heart Rate Variability: 63
Elite HRV Score: 10P (Green)
Sleep: In bed 7.25 hours. I woke up at the 3 hour mark. Awake with some restlessness before my alarm went off. Hoping I eeked in at 7 hours.
Feeling: Pretty great actually. Shoulder was in pretty decent shape too. That "first rib" stuff might be on to something. (Or I just feel better when I don't press...)
Mobility
GMB Wrist Warm-up
Shoulder Physical Therapy Routine
Warm-up Circuit (2x)
Halos 16kg 5x each direction
Prying goblet squat (including bicep curls at bottom) 5x (16kg 20kg)
Hip Bridge (squeezing yoga block between knees) for 3s - 5x
Practice
Single Hand Kettlebell Swings - 20kg - 10 x 10
Turkish Get Ups - 20kg - 10
Duration: 28:45
Average Heart Rate: 117
Max Heart Rate: 145
Cool Down
Hurdler Stretch
Butterfly Stretch
Frogger Stretch
Straddle Stretch
Hamstring Stretch
Jefferson Curls - 16kg - 3x
Shoulder Work
Foam Roller
Peanut
Bridge on Lacrosse Ball
First Rib
Bar Hang
Thoughts: Everything felt pretty good today, but I felt like I couldn't be as snappy on the swings as I was the other day. I'm worried I started doing the thing where my hips move with the same velocity on the down and up swing. TGUs felt much better than they have lately. I did feel my shoulder/trigger point/etc. get hit a little with this morning's practice so I made sure to focus on it after. I'm still trying to dial in exactly what I want that to look like. So, at the risk of making my entries stretch into eternity, I'm making note of what I'm trying here.
I'm stoked for BJJ tonight. A little apprehensive about the additional stress that might be placed on my shoulder (since BJJ is how I got injured in the first place...). Oh well, I can't stay away. Hoping that all this strength work is protective.
*******
PM Practice
No Gi BJJ Class
Class went great. My cardio was good. Some minor leg fatigue when I was holding guard or half guard defensively - but that was it. Most of my rolls were stalemates - I'll take it for my first night back in over a year!
Resting HR: 48
Heart Rate Variability: 63
Elite HRV Score: 10P (Green)
Sleep: In bed 7.25 hours. I woke up at the 3 hour mark. Awake with some restlessness before my alarm went off. Hoping I eeked in at 7 hours.
Feeling: Pretty great actually. Shoulder was in pretty decent shape too. That "first rib" stuff might be on to something. (Or I just feel better when I don't press...)
Mobility
GMB Wrist Warm-up
Shoulder Physical Therapy Routine
Warm-up Circuit (2x)
Halos 16kg 5x each direction
Prying goblet squat (including bicep curls at bottom) 5x (16kg 20kg)
Hip Bridge (squeezing yoga block between knees) for 3s - 5x
Practice
Single Hand Kettlebell Swings - 20kg - 10 x 10
Turkish Get Ups - 20kg - 10
Duration: 28:45
Average Heart Rate: 117
Max Heart Rate: 145
Cool Down
Hurdler Stretch
Butterfly Stretch
Frogger Stretch
Straddle Stretch
Hamstring Stretch
Jefferson Curls - 16kg - 3x
Shoulder Work
Foam Roller
Peanut
Bridge on Lacrosse Ball
First Rib
Bar Hang
Thoughts: Everything felt pretty good today, but I felt like I couldn't be as snappy on the swings as I was the other day. I'm worried I started doing the thing where my hips move with the same velocity on the down and up swing. TGUs felt much better than they have lately. I did feel my shoulder/trigger point/etc. get hit a little with this morning's practice so I made sure to focus on it after. I'm still trying to dial in exactly what I want that to look like. So, at the risk of making my entries stretch into eternity, I'm making note of what I'm trying here.
I'm stoked for BJJ tonight. A little apprehensive about the additional stress that might be placed on my shoulder (since BJJ is how I got injured in the first place...). Oh well, I can't stay away. Hoping that all this strength work is protective.
*******
PM Practice
No Gi BJJ Class
Class went great. My cardio was good. Some minor leg fatigue when I was holding guard or half guard defensively - but that was it. Most of my rolls were stalemates - I'll take it for my first night back in over a year!
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