Road To Recovery

Getting there. Slowly but surely. The past weeks training has been characterised by continuing mass building protocol, with some more explosive dynamic work thrown into the mix. All the while being sure to work on by rotational strength and range of movement and shoulder stability.


Working my way backwards, here's what I've been up to.

Tuesday's Session

Warm up: Joint Mobility and dynamic movement


1a) Hack Squat 10 reps x 10 sets (90% 1RM) 30 seconds rest between sets
1b) Cable Row 8 reps x 8 sets (85% 1RM) 30 seconds rest between sets

2a) Weighted trunk rotation 10 reps x 3 sets per side (40% 1RM) 30 seconds rest between sets
2b) Weighted trunk rotation 3 reps x 1 set per side (95% 1RM)

3a) Swiss ball core complex:
Jake knife into Pike into oblique knee tuck 3 reps x 3 sets
3b) Hand stand holds 30 seconds x 3 sets (rest 20 seconds)
3c) Handstand walk outs 3 reps x 2 sets (rest 20 seconds)

Cool down and Stretch


Sunday's Session

Warm up: Joint mobility and dynamic bodyweight movement

1a) Incline Press 8 reps x 8 sets (80% 1RM) 30 seconds rest between sets
1b) Barbell Rock up box squats 10 reps x 5 sets (80% 1RM) 30 seconds rest between sets

2b) Lat pulldown 10 reps x 10 sets (85% 1RM) 30 seconds rest between sets
2c) Weighted trunk rotation 12 reps x 3 sets (30% 1RM) 30 seconds rest between sets

3a) Parkour depth Jumps Complex 10 reps x 3 sets ( 1 minute rest between sets)
3b) Swiss ball complex:
Jack knife into Pike into Oblique knee tuck 3 reps x 3 sets (30 seconds rest between sets)

Cool Down & Stretch


Friday's Session

Warm up: Joint Mobility & Dynamic Bodyweight movement

1a) Deadlift 10 reps x 8 sets (75% 1RM) 30 seconds rest between sets
1b) Bench press 8 reps x 8 sets (80% 1RM) 30 seconds rest between sets

2a) Dumbell Pull Overs 12 reps x 12 sets (90% 1RM) 30 seconds rest between sets
2b) Weighted Gironda dips 6 reps x 4 sets (70% 1RM) 30 seconds rest between sets

3a) Weighted trunk rotation 12 reps x 12 sets (30% 1RM) 30 seconds rest between
3b) Cable rotator cuff exercises 10 reps x 3 sets per arm


Cool down and stretch



Going to progress into some impact work this week. Break falls, throws, sprawls and the like. Even going to get back on the Kettlebells this week ahead of Steve Cotters London Class special next monday.