Training - Week 1 Day 1

A. Push press: build to tough single = 155lb

WU, 5@85-105, 3@115-125, 1@135-145-155-160(f). 160 is my PR so hitting 155 was pretty solid.

B. 4 sets:
1) half kneeling KB press: 8 reps @20x3 w/ 16kg KB (20" rest btw sides); 30" rest
2) strict C2B: 4.4.4 (20" rest btw); 30" rest
3) strict HSPUs: 2.1.1 (20" rest btw); 2:30 rest

KB press felt about equally tough on both sides, reps 7-8 on sets 3 and 4 were tough but maintained tempo. Very last C2B rep on sets 3 and 4 was HARD - maybe had just a little wiggle to get up there.

C. Hinge rows: 3x10 w/ 90" rest: solid

D. Cuban press: 3x10 w/ 90" rest @ 12lb.

WOW. This was hard. Tried 15lb but could not get the rotation to be smooth...there's a chance I could have muddled through but they would have been UGLY so stuck with 12lb for form.

E. Rowing:
500m @ 100% = 1:44
90" rest
500m @ 100% = 1:47

WOOF. This sucked. I seriously felt like my body and the rower handle were moving through molasses. I had absolutely zero pep, zero power, both arms and legs felt sluggish. I don't know what the deal was, other than that perhaps my CNS is still a bit fried from the 3 weeks of testing? I slept a TON this weekend - Fri I got home from having coffee at 5pm and promptly fell asleep on the couch, woke up for dinner, then was crashed for good by 9 and slept until 7:30. Sat I napped again from 4-5:30, rallied to get out because I had plans, but was home and asleep by 11 and slept until 8:30 the next day. Today I planned to get up for an AM workout but fell back asleep after turning off my alarm, which NEVER happens to me (I am not a snooze person, always get up with the first alarm). So clearly something's going on. For now, I'll chalk it up to three weeks of tough work along with a female-specific monthly issue :)

On the plus side, I had a massage today and my therapist worked solely on the hip - I think we are starting to get to the bottom of what's going on and how mobility/manual work can complement what I'll be doing as far as building strength. She gave me a summary of what we did today and what the next plans are, in case you want to geek out:

- Z-sit with internal rotation of L femur --> R lateral torso shift
    this movement was reproduced with manual compression of quad's ilium attachment while supine
- Left vastus lateralis fascially bound to rectus femoris and biceps femoris [in my words, lateral quad was trying to become one with hamstring...and was succeeding]
    best tissue release via passive movement of lower leg while pinning tissue of lateral popliteal area (gastroc and hamstring attachments)
- Unable to maintain neutral low back/hip position while straightening leg while supine. Suggests L pelvis moving posterior; possible underlying bony rhythm undermining glute recruitment. May also suggested shortened posterior chain muscles and/or fascia.
- with knee in flexion, foot dorsiflexion prompts same side hip elevation

Next session we're going to bring ischial attachments (hamstring, lower DHR) and pelvic floor into the mix, along with more anterior hip.