GS: Sept. 8 & 9

Tuesday, September 8, 2009 (Short on time)

2 Z-Drills that improve ROM:
1. ankle tilts
2. toe pulls

Turkish Get-up (1-1-1-1-1 each side)
16kg x 1
20kg x 1
16 x 1
20 x 1
16 x 1 (squat style)
**UTD rec doesn't have a KB larger than 24kg...

Deadlift (5-3-2)
225 lbs x 5
245 x 3
255 x 2
**been awhile since I've pulled a load like this
**grip and back are limiting factors -> flexed finger circles and more deadlifts

2 Z-Drills that improve ROM:
1. pelvic tilts
2. thoracic glides

Wednesday, September 9, 2009

4 Z-Drills that improve ROM:
1.ankle tilts
2. toe pulls
3. Tibial NG
4. CC hip circles in lat/ant 45 lunge

Jerk (one breath at top)
2-3-5-10 x 2
**tech has improved, still need a pair of eyes to watch form -> noticed small amount of discomfort in medial aspect of left knee in catch, CC hip circles in lunges/elbow circles seemed to help

2 Z-Drills that improve ROM:
1. L-side shoulder circles in R-torso rotation
2. CC hip circles in lat/ant 45

Timed rack hold (no weight)
1 x 2 min

Timed overhead hold (no weight)
1 x 2 min
**tough

2 Z-Drills that improve ROM:
1. Full lumbar circle in lateral lunge
2. Tibial nerve glide