Herring's Clubbell GPP

[Herring]

Currently I follow a Renegade philosophy on my training.

Range of Motion
Agility/Proprioception
Speed
Strength Development
Work Capacity
Spiritual Development

Often the sections cover multiple areas at the same time. An example would be BME would be Range of Motion and agility.

Clubbells are currently filling areas of range of motion, strength development, and work capacity (weighted GPP).

One of Coach Davies methods of work capacity development is Non-weighted and weighted GPP for time. the Body weight exercises are typically three or more exercises circuited for time repeated continously without rest for a predetermined total time. [the total time varies] Example: Pick four body-weight exercise and perform each for 30 seconds and repeat for three to four circuits. total time 6 to 8 minutes (or 10 minutes if you like. Hmm, where have I heard 10-minutes before.).

Now add in Coach Sonnon's Olympic Clubbell Swinging. And the suggestion of alternating arms for the Mill for delaying the fatigue factor as long as possible.
From that we have the following: Using a single Clubbell alternate single arm BASAC (left/right) and the Mill (left/right) on 30-second per arm intervals for circuits. Arms get individual rest but the work is non stop.
Just an experiment in weighted GPP,

Tonight's results. Eight minutes of Olympic Swinging.
To put numbers to that; Four circuits of 8 BASAC and 10 Mills per arm per 30-seconds.
The world sounds like rushing water. My hands have filled for divorce and my shoulders are speaking to me.
Wow, blown away. this is something to keep refining.
Coach Sonnon and others, I'd love to get your feed back as how this looks on paper, but I was impressed.

[Herring]

I haven't posted in quite a while. Both sickness and injury have been dominate.
The injury appears to be a pinched nerve in the back inside of the right shoulder blade. It is "ice-pickish" in nature at times. Head turning and overhead movements bring out the pain.

So, my Warrior Wellness tapes arrived on Friday and I am beginning to impliment this into the routine. It may be only this for a couple of days.

Day one went well. Neck/shoulder mobility increased. Pain decreased.

[Scott Sonnon]

What happened that preceded this condition?

[Herring]

I'm not exactly sure. I have no recollection of a single event. So it is not acute in origin. IIRC

My instinct is that sleeping in a recliner is one root of this evil. Combined with unreleased tension (training/work) the results were accumlative and finally manifested in my shoulder blade.

Now that I have my bed back I should return to a normal sleep posture.
The tension remains (for now) but if I can release it them the contribution should be diminished.

[Herring]

Perform the following this am
Spinal roller 15 min
Warrior Wellness; Beginner
Neck Tilts--> Pain leaning left, lesser pain going right
Neck Turns-->Pain leaning left, lesser pain going right
Head Slides--> ouch
Shoulder Circles left/right,up/down, inside/outside--> not so much
Elbow Circles, Wrist Circles, Finger Circles.

Unavoidable interuption, grrr. End session.

[Scott Sonnon]

Were there ANY unusual physical events before this? Are you saying that you regularly slept in a chair?

I'd assume from your post that you're right handed. Is that correct?

Start mobilizing your left hip, knee, ankle and toes every day thoroughly (at least 10 minutes of concentrated movement). Pain should diminish immediately, and you should resolve the stinger within 2-3 days. Report back with your progress.

I realize that interuption can frustrate you, but realize that frustration or the underlying tension that creates it is the true target of your personal practice. Realize that your chronic muscular tension is actually predisposing you to the feelings you're experiencing.

Don't worry. You'll get through this...

[Herring]

From my orginal post dated oct 02 this is near/about the origin of the pain. I
F my form was off on the mills, just slightly, could this have created a small issue in the neck without the usual indicators (strain without the pain)? Add to this me sleeping in a recliner, agrivating the issue?

Again there was none of the usual indicators of injury that I've experenced. So this has become difficult to isolate.

I am a lefty. But not a dominate one. Bat righty, raquetball lefty, righty thrower, lefty kicker, eat/write lefty.

The interuption/frustration is easy to fix. Note to self: Turn off the phone/don't answer.

The lower body mobilization is on the agenda. I will re-double my efforts to perform perfect form. ;)

Thanks so much for your attention to this post.

[Scott Sonnon]

Herring, you may be on with your self-assessment. Poor form may not always tweak it but it definitely predisposes you so that when something out-of-the-ordinary does occur... TWANG! :shock:

Perhaps you began training before completing a solid PRACTICE cycle with the new skill. Do you feel you had the technique grooved well?

You're right arm is your gross motor and your left - your fine motor, a common mixed dominance situation. (BTW: you're a lefty kicker because you're a righty swinger - 'handedness' runs diagonally.)

Regardless, we'll work through it. The left leg mobilization should resolve it.

[Herring]

I'll say that I did not have the technique grooved "consistantly" well. IIRC their were form brakes as fatigue increased on that day (back brush, missed shield cast, struggling for continued grip). It was only a couple of reps near the end but... the price is being paid now.

For those reading: Go back and re-read the cautions/safety suggestions the Coaches strongly emphasize. They're not kidding.

So for this evening.
Warrior Wellness: Begining Skills Program
25 minutes

[Herring]

One slice of humble pie, one glass of "suck it up and get moving"

Warrior Wellness 25 min.

Notes: Stiffness/Pain is diminished slightly with increased Range of Motion (ROM) following WW:Beginning Prog. Stiffness/Pain returns with inactivity as day progresses.
thinking about adding third WW during mid-day. Coach would this be a good idea?

[Scott Sonnon]

If you keep the volume of reps per exercise low, you may do Warrior Wellness as many times as you wish throughout the day with positive results and no negatives.

Be thankful for that slice. When we don't enthusiastically accept a slice, we eventually get the whole pie in the face.

[Herring]

That's good to know on the multiple sessions. I knew for healthy individuals it would be alright, but for injuries how much is enough.

AM. You guessed it, WW 25 min.
PM. My day will end at 7:00 am so stand-by.

Mmmm...good pie. ;)

Thanks again Coach.

[Herring]

the pain in my right trap/shoulder/neck has almost gone. It is present at the very ends of ROM for the neck. I'll focus a bit more attention than the rest of my areas to these to see if that eliminates it for now. Hopefully I'll be able to continue with a normal amount of WW soon.

Stay tuned for the regularly scheduled workouts.