F7 GST B Deadlift INJURY REHAB MODIFICATIONS

Total time: 75 min

Note: Left shoulder has severe impingement syndrome. Haven't trained very hard in about a month. Still very sore with limited ROM. Saw Craig Galbasini last week and made alterations to training. Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

Weight : 169

REHAB WORK:

P bar Dips 2x10 controlled eccentric, explosive concentric 

Lunge lawn mowers 2 x 21 per side/12.5 lbs (7 forward, diagonal and lateral)

set of 15 scap push-ups between sets

Wall push-ups 2 x 20

Cable cuff complexes 2 x 20/15 lbs(adduction and abduction) 

SLS (Didn't do today)

SLS/SE5: 5rx5 (mastery) good warm up nowadays

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

90' Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Sumo Deadlift (all DL sets)

225 x 6

325 x 5 (did 355 @ 4 last time, but ease back up)

325 x 5 no belt. Felt much stronger today. Still stopped at 5. Focus on leg drive 

325 x 5 no belt Good weight. 6 reps last time. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort.

 Conventional DL (skipped today to ease back into regular volume)

315 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. 

315 x 8 really good weight. Great set. Tough last few. Nice grind. 

Keep weight at least another week until both sets are fairly smooth straight through. 

MN 

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 3x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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