all posts post new thread

The Slow Burner - opinions thanked

20240309 AM - 75´ Liss Run

20240310 - Rest - Over ate

20240311

AM:
Sadhana
10 24 Kg Goblet Squat
20´ Swing season - 12 rep sets
PU 10-9-8-8-7
3 way plank
 
20240314 AM Liss 40´even slower - 4 way planks

At the end of the run, against Maffetone, I reincluded the 5 x 50 steps strides.
Next time, I will reincorprate the 50 lunges pre-run as a warm up.
 
20240314 PM - Made a visit to my OD- It seems there is trouble at my upper back.
Upper work should be cut off for some time.
Scapular movement was indicated.

20240315 AM
New Sadhana (between 15-20min):
OS mobility.
Surya Namascar x 4
Planks and Bird Dog

20240316 AM New Sadhana

20240317 PM 10km LISS run

20240318 AM
New Sadhana
+
5 x 30 BWS
3 X 50 Calf extensions

20240319 AM Sadhana + 6,5 km run.
 
20240326 - AM - 10 ´ Sadhana and sesion with the OD.

It seems to be progresin the restriction i the rib cage and dorsal mobility. Some injury and tension in the elevator of tha scapula.
Will re-ajust AM training to:
Day 1: LISS
Day 3: YOGA - Ashtanga fundamental secuences, so the plan will be kept:

AM 6 - 6:20 Wake Up, Water and Sun Salutations + Planks
6:20 40´ Movement
 
20240327 AM:

Sadhana:
1. Standing:
a. eye movements and rolls, toungue movement, face movement.
b. Neck movement, shrugs, and arm circles
c. Spine mobility: upper tosion, standing cat-cow, hip circles
d. Ankle and wrist rolls and flexions.
2. Ashtanga Surya Namaskar 2 x A, 2 x B
3. Quadrupedia:
a. Cat- Cow x 10
b. Scapula movilization x 10
c. 3 way Planks x 1´ each
d. Bird dog x 10-15 each side with 3 count hold (special emphasis in torsion portion).

LISS 40´ 7km - first time in year I run instead of jog
 
20240328-29 Sadhana

20240330 AM Sadhana + 20´ Stationary Bike

20240401 AM Sadhana + 20´ Stationary Bike

20240402 AM Sadhana + PM 55´ Liss Run

20240403 AM Sadhana

20240404 AM 2 Sun Salutations + 40´LIss Run
 
Small KB use was allowed.

Restarted at S&S - Swing season style.

AM:
1. Sadhana
2. WU: 3x @16kg
5 of Goblet Squat,
5 One arm row,
1´plank

3. "Main" @16kg
2H KB Swing 3 x 8

Next will be 4 x 8

Now we will come back to:
Mon/Wed/Fri: WU Squats and Plank + 10-20´ Kb work + WD Push/Pull/Core as soon as the OD allows.
Tue/Thu: 30-60´ Liss
Sat: 60-90´ Liss
Sun: 30´ yoga.
 
20240406 AM - Sadhana + 90´ LISS

20240407 - Sadhana + PM 30´ Bike ride

20240408 - AM Sadhana + S&S 4 x 8

So considering the excersises allowed by the OD the plan for April looks like:

AprilSadhanaW.U.MainOp. 1Op.2W.Down - Aft.Shower
Day 15´ Joint Mobility
5´ Surya Namaskar		Goblet/OA Row 3 x 52h Swings @16kg 8 rep
+1 each session		Calf Ext 3 x 42McGill 3
Day 25´ Joint Mobility
5´ Surya Namaskar		50 Lunges40-90´Liss5 x 50 ProgresionsMcGill 3
 
2024 04 11 AM Away - AM Sadhana
Sitting: eye neck shoulder hip mobility, Kriyas: bastrica & anuloma binoma
Quadruped: cat cow, scapula mobility, 3 way planks 10 x 3 count hold
Surya namaskar x 4 (2 A, 2 B)

2024 04 12 AM Away - AM Sadhana
Sitting: eye neck shoulder hip mobility, Kriyas: bastrica & anuloma binoma
Quadruped: cat cow, scapula mobility, 3 way planks 10 x 3 count hold
Surya namaskar x 4 (2 A, 2 B)
+
PM S&S Swing 6 x 10 reps

2024 04 13 AM Sadhana
Sitting: eye neck shoulder hip mobility, Kriyas: bastrica & anuloma binoma
Quadruped: cat cow, scapula mobility, 3 way planks 10 x 3 count hold
Surya namaskar x 4 (2 A, 2 B)
+ +90min Liss Run under the rain

2024 04 14 AM Sadhana Surya namaskar x 4 (2 A, 2 B)
+
PM S&S Swing 7 x 10 reps

2024 04 15 AM Sadhana
Sitting: eye neck shoulder hip mobility, Kriyas: bastrica & anuloma binoma
Quadruped: cat cow, scapula mobility, 3 way planks 10 x 3 count hold
Surya namaskar x 4 (2 A, 2 B)
+
PM S&S Swing 8 x 10 reps
 
You must log in or register to reply here.
Back
Top Bottom