Accumulate good movement at work

1 hr Pilates class at Orto-Rio physiotherapy clinic internship (focus on hip flexibility and trunk flexion ab work)

Then:

Accumulate 10 min each leg of hip flexion and external rotation (leg up on high treatment bed in clinic) maintaining lumbar curve. Contract-relax technique during hold time (contract 5 secs, relax 10 secs)

Anti Movement Core Day

1x12 Chop & Lift each side w/ resistance band (cable machine better) tempo: 4-2-4

2x30secs standing unilateral isometric press each side w/ band (anti-rotation)

1x5 2 arm, single leg deadlift @ 16kg KBs
1x5 1 arm, single leg deadlift @ 16kg KB

1x5 Turkish get-ups (TGU) each side @16kg KB

1x20 KB swings @ 16kg KB

Later: 7.2km Trail walk to Cachoeira dos Primatas above Jardim Botanico with 200m of elevation change

MWOD: Gut smash w/ soft ball & psoas tack & floss w/ KB

Nicole (run in the rain)

Pre:
3x3 Barefoot running drills    http://www.crossfitendurance.com/run
2x5 Kipping pull-ups

WOD:
"Nicole" (CrossFit benchmark workout)
20 min AMRAP of:
400m run
Max Pull-ups (without dropping from bar)

Sam: 6 rounds + 200m    (Pull-ups 22-17-15-12-12-11 =89 *wet bar)

Post: 
2 min each side triceps barbell smash and floss 
2 min each side triceps long head / subscap (armpit) barbell smash
2 min each side monkey bars of death hamstring smash and floss 

Later: Pilates class at Orto-Rio physiotherapy clinic internship

Busy day bench

Turkish get ups    3-3 each side

                          16kg-24kg

Then:

Resting 60 secs between sets:

Bench Press    2-2-2-2-2-2-2-2-2-2

                  60kg-70kg-80kg-85kg-90kg-90kg-90kg-90kg-90kg-90kg

First Leme Tree Post

Pre: Hip capsule MWOD http://www.mobilitywod.com/2010/10/episode-45-torque-is-king-three-way-hip-mobs/

WOD:
7 min AMRAP (as many reps as possible):
10 pistols with roll alternating legs    http://gymnasticswod.com/content/pistol-roll
10 ring dips with kip

Post: Sink mob    http://www.youtube.com/watch?v=1ARPjekZPJw&list=PLF7BEBB6AA253819E&index=5

Sam: 4 rounds + 8 pistols with roll


Later: 10 min squat test: with band (Mulligan mobilisation) for 5 min on each ankle

Weighted Pull-ups

21/11

Pre: Practice 1 arm handstand hold progressions against the wall for 10 min

WOD: Weighted pull-ups 1-1-1-1-1-1-1

12kg-16kg-20kg-24kg-30kg-36kg-40kg

plus 30 sec 1 arm farmers walk each side with each dumbbell - left arm from rack, right arm to rack


Later: Pilates class at Orto-Rio physiotherapy clinic internship

Lagoa Feriado

20/11

5 rounds for TIME of:

400m run
1 double KB snatch @ 16 kg
3 double KB clean @ 16kg
5 double KB push press @ 16kg
3 muscle-ups (rings)
3 jumping bar muscle-ups

Time: 18.47     (wearing a 5kg weighted vest)

Post: Super couch stretch - 2 min each leg http://www.youtube.com/watch?v=5EiUquYdyPU