Healing up and returning to action this coming Monday.
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Gavin's Workout Log
Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
Still healing up. I am going to start some light cardio and stretching and get my body moving again. Then I'll slowly get back into the WODS, probably in the new year.
3 January 2012
My shoulder has recovered and I am going to slowly work my way back into the WODs.
3 mins skipping
3 Rounds
5 x NLC
5 x Archups
5 x V-Ups
1 x 3 Dips
1 x 3 Chin ups
Stretching routine
5 January 2012
3 mins skipping
Ido's Band Routine
5 x FX Pushups
5 x Foot supported Rows
3 x 5 SLS
3 x 5 HLL
Stretching routine
9 January 2012
3 mins skipping
Ido's band Routine
1 x 5 Pullups
1 x 5 Dips
3 x 5 GHR Halves
3 x 5 HLL
Stretching routine
11 January 2011
The road to full recovery is well under way and progressing nicely. The arm feels fine and the body is enjoying the exercise again. I'll continue with my slow plan back into WOD work, should take roughly 4-5 weeks.
3 mins skipping
Ido's Band Routine
1 x 5 Assisted HeSPU
1 x 5 Dips
3 x 5 SLS
3 x 5 HLL
20 ABR
20 HBR
Stretching routine
13 January 2011
3 mins skipping
Ido's Band Routine
1 x 5 FX Pushups
1 x 5 Foot supported Rows
Both were performed as slowly as possible and with full control throughout the movement.
3 x 5 GHR Halves
3 x 5 V-Ups
30 ABR
30 HBR
Stretching routine
16 January 2012
3 mins skipping
Ido's Band Routine
Various rotator cuff exercises
2 x 5 Pullups
2 x 5 Dips
3 x 5 SLS
3 x 5 HLL
35 ABR
35 HBR
Stretching routine
18 January 2012
3 mins skipping
Band routine
2 x 5 Assisted HeSPU
2 x 5 Dips
3 x 5 HLL
3 x 5 GHR Halves
40 ABR
40 HBR
Stretching routine
Hi Gavin, I noticed you've been increasing your reps of ABR and HBR each workout for the past few workouts. Is that because you just started at a cautiously easy level and are just increasing slowly until you find your limit?
Hey Thanners,
I'm working my way back in from an injury (posterior deltoid) and moving to 60 ABR/HBR. Once I'm there I'll keep it at 60.
Yeah, I started at 30 and that was no problem, so just upping it until I hit 60.
Ouch; well, I hope that (the recovery) is coming along well.
Hmm, I guess I'll have to start working on the ABR and HBR too, once my basic static holds feel solid. (c:
The recovery is going well thanks and feels really good to be training again.
The ABR/HBR are great, really get your core and lower back firing.
20 January 2011
3 mins skipping
Ido's band routine plus rotator cuff work
2 x 5 FX Pushups
2 x 5 Foot assisted Rows
3 x 5 SLS
3 x 5 HLL
40 ABR
40 HBR
Stretching routine
This upcoming week I will add an extra set of upper body work and some very light static work. Doing reps for perfect form now and very slowly, with maximum control and zero explosive movement.
23 January 2011
3 mins skipping
Ido's Band routine and rotator cuff work
3 x 5 Pull ups
3 x 5 Dips
3 x 5 GHR Halves
3 x 5 HLL
40 ABR
40 HBR
Stretching routine
I have just been looking through the GB Seminar notes. I'm going to build back in to the statics from the very beginning. Should be fun.
25 January 2012
3 mins skipping
Band routine
15s PB Support
2 x 60s HBH
2 x 60s ABH
3 x 5 FX Pushups
3 x 5 Foot assisted Rows
3 x 5 SLS
3 x 5 HLL
Stretching routine
27 January 2012
3 mins skipping
Band routine and rotator cuff work
3 x 5 Pullovers
3 x 5 Assisted HeSPU
3 x 5 Archups
3 x 5 GHR Halves
40 ABR
40 HBR
Stretching routine
I also tested pre-req statics and was able to hold 3 x 60s of both HBH and ABH. I'll try the next one today.
30 January 2012
This is the last week of this format of training. I will start WOD work again at the beginning of next week.
3 mins skipping
Band routine and rotator cuff work
3 x 5 Chin ups
3 x 5 Dips
3 x 5 SLS
3 x 5 HLL
2 sets of ABR (60, 45)
2 sets of HBR (60, 45)
1 min HBH and ABH
Stretching routine
6 February 2012
I was due to begin WOD work this week however I had flue for most of last week so I am going to do another week or so of my current routine and then look to move in to the WODS
3 mins skipping
Band routine and rotator cuff work
30s PB Support
3 x 20s Over-grip hangs
60s HBH, 60 HBR, 45 HBR
60s ABH, 60ABR, 45 ABR
2 x 15s German Hangs
1 x 25s Wall HS
3 x 5 FX Pushups
3 x 5 Foot assisted Rows
3 x 5 GHR Halves
3 x 5 HLL
Stretching routine
9 February 2012
3 mins skipping
Band routine and rotator cuff work
30s PB Support
3 x 20s Dead Hangs
2 x 15s German Hangs
1 x 60s HBH/ABH
1 x 30s Wall HS
1 x 60r ABR/HBR
3 x 5 Pullovers
3 x 5 Assisted HeSPU
3 x 5 HLL
3 x 5 SLS
Stretching routine
10 February 2012
3 mins skipping
Band work and rotator cuff prep
30s PB Support
1 x 60s HBH/ABH
2 x 60r ABR/HBR
3 x 20s OH Grip
2 x 15s German Hang
1 x 30s Wall HS
3 x 5 Chin ups
3 x 5 Dips
3 x 5 GHR Halves
3 x 5 Archups
Stretching routine
13 February 2012
3 mins skipping
Band work and rotator cuff prep
40s PB Support
1 x 60s HBH/ABH
2 x 60r ABR/HBR
3 x 20s OH Grip
2 x 15s German Hang
1 x 30s Wall HS
3 x 5 FX Pushups
3 x 5 Foot assisted rows
3 x 5 SLS
3 x 5 HLL
Stretching routine
15 February 2012
3 mins skipping
Band work and rotator cuff prep
40s PB Support
1 x 60s HBH/ABH
2 x 60r ABR/HBR
3 x 20s OH Grip
3 x 15s German Hang
1 x 30s Wall HS
3 x 5 Pullovers
3 x 5 Assisted HeSPU
3 x 5 GHR Halves
3 x 5 Archups
Yuri's Press Handstand drills excluding negatives on the wall
Stretching routine
17 February 2012
40s PB Support
1 x 60s HBH/ABH
2 x 60r ABR/HBR
3 x 20s OH Grip
3 x 15s German Hang
1 x 30s Wall HS
1 x 5 Pullups
1 x 5 Dips
1 x 5 SLS
1 x 5 HLL
Stretching routine
I'll be starting back on the WODS next week, scaled down alot.