Josh Hillis' Workout Log

Sprinting, Kettlebell Cleans

Z-Health Sprint Practice x 20 minutes
Sprint Mechanics
Plyo Step -> Sprint
Sprint -> Athletic Ready Position
Flat On My Back -> Roll -> Pop -> Sprint

Practicing Kettlebell Cleans x 30 minutes
more hip drive, more hip drive, cleaner catch, less arms, heavier bells

Mobility Work

Deadlifts and Military Presses

Deadlift Practice:  Deadlifted 243lbs x 1 x 15

Right Arm Military Presses: 36lbs x 3, 44lbs x 4, 53lbs x 3, 64lbs x 3, 70lbs x 3 

Lots of Loaded Mobolity Work for the Left Shoulder.  Shoulder circles, camshafts, wrist circles, all positions, all band loaded.  Shoulder circles loaded by a 5lb dumbbell, all positions.  Lots and lots and lots of reps.  Practicing better movement on every. single. rep.

Double Military Presses 53+53lbs x 3, 3, 3, 3, 3

Dumbbell Bench Press

Dumbbell Bench Press 30+30lbs x 10
Dumbbell Bent Over Rows 30+30lbs x 10

Dumbbell Bench Press 35+35lbs x 9
Dumbbell Bent Over Rows 35+35lbs x 9

Dumbbell Bench Press 40+40lbs x 8
Dumbbell Bent Over Rows 40+40lbs x 8

Dumbbell Bench Press 45+45lbs x 7
Dumbbell Bent Over Rows 45+45lbs x 7

Dumbbell Bench Press 50+50lbs x 6
Dumbbell Bent Over Rows 50+50lbs x 6

Birthday Workout: Fun and Play

Warmup:
Z-Health Shoulder, Elbow, Wrist, T-Spine, and Neck Joint Mobility in Lunge Positions
Deadlifts 243lbs x 2, 2
Pullups x 3, 3
Military Presses 36lbs x 8L+8R, 8L+8R

Athletic Ready Stance -> Z Lunge Matrix (slow)
Athletic Ready Stance -> Z Lunge Matrix (fast)
Athletic Ready Stance -> Z Lunge Matrix (sport speed)

Vision Drills - Convergence, near far letter charts (w/metronome), multi-planar smooth pursuit

Advanced Upper Body Mobility Work from Scott Sonnon's Intu-Flow
Played with flowing the mobility drills into punches, elbows and palm strikes.

Athletic Ready Stance -> Plyo Step -> Sprint
Athletic Ready Stance -> Turn -> Sprint

*20lb Weighted Vest* Z Knee Circles in Lunge Positions
*20lb Weighted Vest* Z Hip Circles in Lunge Positions
*20lb Weighted Vest* Z Pelvic Tilts in Lunge Positions
*20lb Weighted Vest* Z Lunge Matrix with external body rotation
*20lb Weighted Vest* Z Lunge Matrix with internal rotation
*20lb Weighted Vest* Z Lunge Matrix with internally rotated stepping foot
*20lb Weighted Vest* Z Lunge Matrix with externally rotated stepping foot
*20lb Weighted Vest* Z Lunge Matrix with internally rotated stepping foot

Playing with the lunge matrix, with and without the weighted vest, mixing up foot position and body rotation.

Athletic Practice: 15 minutes
Weighted Lunge Matrix: 25 minutes

So I just wanted to play and have fun, and Z-Health Sprints and Lunges is what came out. 

It reminds me - a few months ago I took a course - Landmark Education's "Beyond Fitness", and one of the questions was: If you weren't working out to "fix something" or "get somewhere", what would you do?  And the first thing I thought of was movement play - specifically Ginastica Natural.  I only got to do a few classes in Rio De Janeiro, but now I kinda want to do more!

Military Presses and Swings

Military Presses 36lbs x 8L+8R

Stacked Military Presses 55lbs (20lb kettlebell + 35lb kettlebell) x 3 right arm
Military Presses 35lbs x 8 left arm
Stacked Military Presses 60lbs (25lb kettlebell + 35lb kettlebell) x 3 right arm
Bottoms Up Military Presses 35lbs x 2 left arm
Stacked Military Presses 60lbs (25lb kettlebell + 35lb kettlebell) x 3 right arm
Military Press 35lbs x 8 left arm

Snatches 35lbs x 10L+10R
Snatches 44lbs x 5L+5R
Snatches 35lbs x 10L+10R
Snatches 44lbs x 5L+5R

Swings 53lbs x 5L+5R
Swings 70lbs x 5L+5R
Swings 70lbs x 5L+5R
Swings 70lbs x 5L+5R
Swings 70lbs x 5L+5R
Swings 70lbs x 5L+5R

Military Presses 70lbs x 2 right arm
Military Presses 53lbs x 5 left arm
Military Presses 70lbs x 2 right arm
Military Presses 53lbs x 5 left arm

 

 

 

New Pushup Board!

Warmup: Z-Health Full Body Joint Mobility Session

Camshafts (shoulder blade mobility) in pushup position
Elbow Circles in pushup position
Neck Mobility in pushup position
T-Spine Mobility in pushup position
Pushups x 5, 5, 5, 5
Spiderman Pushups x 5, 5, 5, 5

Mobility Work, Deadlifts, Presses

Again, more mobility work than lifting.  Lots of R-Phase, I-Phase and visual work.  Seems to be working - nothing has hurt in over a month, and a month ago I was waking up in pain and cutting workouts short because of pain.  It's hard to wrap my head around, I can barely remember it now.  I'm sure the volume will increase over time, for now I'm just stoked I can lift and feel better after.

R-Phase Full Body Training Session
Swings 44lbs x 100

Clean and Press 53lbs x 1L+1R, 1L+1R
Clean and Press 53lbs x 1L, 1L
Clean and Press 64lbs x 1R, 1R
Clean and Press 53lbs x 1L, 1L
Clean and Press 70lbs x 1R, 1R

Selected I-Phase drills

Deadlift 243lbs x 1, 3, 3

Two Kettlebell Military Press 53+53lbs x 3, 3

Loaded Mobility Work

Z-Health mobility drills - full body, all loaded with stretchbands, different angles

Z, Deadlifts, Presses

Z-Health Full Body Training Session

Military Presses 53+53lbs x 3, 3, 3, 3, 3
Deadlifts 243lbs x 1, 2, 3, 1, 2, 1, 2, 5

Chinups x 10