OS Recovery

A "tweaked" muscle from an old injury on Monday at work has helped me to decide to recover by using the Big-5 movements from Original Strength (OS) emphasizing four types of crawls. I don't know if I'll be doing this Monday-Friday or everyday or increase the crawling distance every week or every 10 days or stay with this routine for a couple weeks or months.


Warm-up:
GSQ, Bridge, and Halos,
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20.

Crawling:
Leopard x 40 yards.
Spiderman x 40 yards,
Baby Backward x 20 yards + Forward x 20 yards x 2,
(Total = 160 yards).

Cool down:
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Standing Cross crawls x 20.

PTTP Week 7

Warm-up: GSQ, bridge, & halo.

Deadlift (Conventional, mixed grip)
(Mon. 200lb x 5,3,2: RPE 4.3)
(Tue. 210lb x 5,3,2: RPE 4.6)
(Wed. 220lb x 5,3,2: RPE 5.3)
(Thu. 230lb x 5,3,2: RPE 5.9)
(Fri. 240lb x 5,3,2: RPE 6.6)
Rest 5 minutes between sets and hang on the pull-up bar.

Side-press (L&R)
(Mon. 55lb x 6,5,5,4: RPE 4.5)
(Tue. 60lb x 6,5,4,3: RPE 5.4)
(Wed. 60lb x 6,5,5,4: RPE 5.8)
(Thu. 65lb x 5,4,4,3: RPE 5.8)
(Fri. 65lb x 6,5,4,3: RPE 6.5)
Rest 3 minutes between sets.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2bb)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: RPE 6.2)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 32,40,40,32,32: RPE 6.1)
(Thu. 32,40,40,32,32: RPE 6.1)
(Fri. 24kg non-stop swing test. Nasal breathing. 5L/5R (repeat). 200 reps in 5:00: RPE 6.4)

Rest 1 minute (5 minutes on Friday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: RPE 6.2)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 32,40,40,32,32: RPE 6.1)
(Thu. 32,40,40,32,32: RPE 6.1)
(Fri. 24kg position and hold every 0:10 x 1/1 x 2: RPE 6.4)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

S&S 32kg to 40kg (2aa)

Warm-up: GSQ, bridge, & halo.

Swing x 10 every 0:31 x 10. Time 4:55
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,32,32: RPE 6.3)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 32,40,40,32,32: RPE 6.2)
(Thu. 32,40,40,32,32: RPE 6.2)
(Fri. 32,40,40,32,32: RPE 6.1)

Rest 1 minute (5 minutes on Wednesday).

TGU x 1 every 1:02 x 10. Time 9:50
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,32,32: RPE 6.3)
(Tue. 32,40,40,32,32: RPE 6.2)
(Wed. 32,40,40,32,32: RPE 6.2)
(Thu. 32,40,40,32,32: RPE 6.2)
(Fri. 32,40,40,32,32: RPE 6.1)

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.