Today was my first training session back after the deep tissue massage and subsequent rest. I took 3 days off of training, which might be a record of mine not including vacations, but it paid off. For the first workout in months I didn't feel any pain or discomfort in my shoulders and elbows. Since the massage my neck and shoulders actually feel like they have more room to move around. If you train often and haven't invested in some form of recovery aiding therapy, I encourage you to look into it. It might cost you some money, but it will add years and pleasure to your athletic/training career.
Here are the workouts I did today. Keep in mind I am a competitive strength athlete and have been training for years. Whatever your situation may be, I hope this workout will give you some ideas to help you improve.
If you are looking for something new, consider carrying drills. They will improve your conditioning and size by forcing you to strain longer under tension than you are used to. So grab a keg, stone, sandbag or fat person and practice some carries. Remember, one of the keys to building muscle is time under tension.
AM Sessions, Strongman Upper Body
Mobility Work
Dynamic Warm Up with
Clean and Press
worked up to a moderately heavy single
dropping the weight from the top to conserve energy
A1
worked up to a max single
dropping the wright from the top to conserve energy
A2
did a set of pull-ups between each set of presses
B1 Keg Carry
several sets of carries using different holds
bear hug, shoulder, gripping handles, over head, etc
B2 Log Clean and Press
80% max for singles between keg carries
C1 Fat Bar Reverse Curls
1 x 20
C2 Triceps Extensions
1 x 20
C3 Flex Band Face Pulls
1 x 20
PM Session, and Body Weight Training, Upper Body
A1 Inchworm
2 x 10
A2 Corkscrew
2 x 10
B1 Kettlebell Halo
2 x 10
B2 Kettlebell Row
2 x 15
C1 Curls
2 x 15
C2 Extensions
2 x 15
Do any of you have some other carrying drills you recommend?
For semi-private or personal training contact
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com www.kettlebellplanet.com
Here are the workouts I did today. Keep in mind I am a competitive strength athlete and have been training for years. Whatever your situation may be, I hope this workout will give you some ideas to help you improve.
If you are looking for something new, consider carrying drills. They will improve your conditioning and size by forcing you to strain longer under tension than you are used to. So grab a keg, stone, sandbag or fat person and practice some carries. Remember, one of the keys to building muscle is time under tension.
AM Sessions, Strongman Upper Body
- 1 x 20
PM Session,Do any of you have some other carrying drills you recommend?
For semi-private or personal training contact Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com