Friday, July 29, 2011

7.29.11 - CBHE - Spderman - Day 12

Moderate Intensity

Move and Groove x4

Thor/Wolverine cool down

7.28.11 - CBHE - Spiderman - Day 11

Low Intensity

Mobility

Move and Groove x2

Extra Spinal rocks and Burpees with Shane

Sunday, July 17, 2011

7.17.11 - CBHE - Spiderman - Day 1

Shoulder is feeling much better after the total rest this past week. I am not ready to lift though. So I decided that i would start Shane Heins' Clubbell Hero Evolution since the first month is a primer. I did the following tonight with the only discomfort was the forward arm circles.

No Intensity

Spiderman Mobility

Thursday, July 7, 2011

7.7.11 - moderate day

Strain Prevention - substituted OA OH circles for armbar and double figure 8

Sprinkler twist - w/o flagstir - 10lbs CB - 3x5/5

Some exercises from 7 minute rotator cuff solution

Wednesday, July 6, 2011

7.6.11 - Low Intensity

5 minutes Zhang Zhaung

TacGym SNAFU - Delta - Substituted Shoulder rolls for somersaults, still jarred rt. shoulder so took it easy.
TACFIT SESSION REPORT [4/1X4]
Station 1:- Score 30 HRbpm: 80 RPT: 8 RPD: 3 RPE: 6
Station 2:- Score 10 HRbpm: 80 RPT: 8 RPD: 3 RPE: 6
Station 3:- Score 40 HRbpm: 100 RPT: 8 RPD: 3 RPE: 6
Station 4:- Score 30 HRbpm: 90 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 110
Average HRbpm: 87.50
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00

Sent from my iPod

Archimedes I

Tuesday, July 5, 2011

7.5.11 - no intensity

Took the long weekend off to rest my shoulder. I hurt this pretty good, it is still sore. Going to keep taking it easy. I did some Zhang Zhaung yesterday and today to force Chi into the area. Hopefully everything will be alright soon. It is better but not 100%

Strain Prevention without any use of right shoulder.