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maybe overstretching/stretching too aggressively? i have done that in the past (years ago).

20/10/15- Week 2- Day 2- High Frequency Program (5am)

Mobility
10-15 min
Slow push-up / pull-up / row / dip -> 30 sec on each movement for 5-6 reps total, slow up and down.
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Power Clean- RS5 bar x 5, 40 x 2, 60 x 1, 1, 1, 1, 1 EMOM

B. Front Squat - 2 reps every minute at 70%+5kg for 5 sets total 60 x 5, 80 x 2, 2, 2, 2, 2
C. Deadlift - 1 rep every 20 sec at 70%+5kg for 5 sets total 70 x 5, 115 x 1, 1, 1, 1, 1
D. Standing press - 2 reps every minute at 70%+2.5kg for 3 sets total 42.5 x 2, 2, 2, 2, 2

Gymnastics work - 3-5 Rounds
E1. 2 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries. wall kick up x 2, 2, 2
E2. 1 Arm-Chin-up x1 OR Progression - Pulley 1 ACU x2-5 5-10kg chin up +6kg x 3, 3, 3
E3. 1 Arm Push-up x1-3 4/1/1 (4 down, 1 sec pause, 1 sec up) OR 1 arm push-up regression elevated 1arm PU x 2, 2, 2

Jefferson Curls - start light if you’re not used to these 2x5, use the least amount of weight that you can gain mobility with. 6kg x 5, 5
5 min Pancake Stretch work - Legs apart lateral bends, reach forward abs on for 30 sec, relax leaning forward or elbows on the floor 30 sec, repeat 3 reps. Done
Accumulate 2 min horse stance, increase depth every 30 sec - preferably unbroken. 60s only

20-60 minute PM endurance session - Swim / Run / Bike will play basketball in PM

21/10/15- Week 2- Day 3- High Frequency Program (12pm)

Mobility - 10m
Walking pike
Open body hang
Squat & rotate
Blade stretch / rear support
Lateral split hold

A. Jerk - 5x2 75% bar x 5, 40 x 2, 60 x 2, 2, 2, 2, 2 EMOM
B. Front Squat - 2 reps every minute at 70%+5kg for 7 sets total + 1 box jump / set (goal is to land with your legs almost straight on the box, 16-30 inch) FS 60 x 5, 80 x 2, 2, 2, 2, 2, 2, 2- forgot to do box jumps
C.1. Deadlift - 1 rep every 20 sec at 70%+5kg for 7 sets total 70 x 5, 112.5 x 1, 1, 1, 1, 1, 1, 1 miscal on plates again 
C.2. Box Jump- 60cm x 1, 1, 1, 1, 1, 1, 1- did them here which was more like cardio but worked ok
D. Standing press - 2 reps every minute at 70% for 4 sets total bar x 5, 42.5 x 2, 2, 2, 2

Strict Chin-ups - 5 minutes, start a set every 30 seconds, the set with the lowest number of reps is your score.
4, 3, 3, 2, 2, 2, 2, 2, 2, 1

10 minutes stretching Done

Resilience - 10 min time cap
Standing bentover reverse flies “chest parallel to the floor” - 3x10 5kg DBs x 10, 10, 10
Band pull-aparts - 3*20 orange band x 10, 10, 10
Thick Bar Curls 3*5 30kg x fat gripz x 5, 5, 5

All in all feeling pretty good so far. DLs flew up today. Maybe it was that 2.5kg discount I gave myself lol. Was interesting that I didn't get gassed during ball last night except for late in the 2nd half. Had 1 min rest on bench as was good to go again.

Saw the osteo. Gave me a good working over and pretty much everything was tight. She loosened me up starting from the feet and did some major work through the lower to mid back. She thinks I've got a left rotator cuff strain. She's advised I lay off the overhead work and cleans for the next couple of days. I'll be doing that. Will still be able to squat and DL. Handstand work can take the place of any overhead pressing. Will pencil in a massage too in the next couple of weeks. Have heaps of benefit limits to use on my private health before the end of the year so might as well get the most out of it.

24/10/15

Week 2- Day 6- High Frequency Program

30 min mobility

25/10/15

Week 2- Day 7- High Frequency Program

Back Bridges- accumulated 2 mins

20 min mobility

10 min hip flexor/quad stretches

27/10/15 Week 3- Day 2- High Frequency Program- (5am)

Skipping
10min mobility

A1. Power Clean RS5 - Aim for a 2.5kg PB weight here for RS5 or 90% of your best power clean in the last month. If you’re feeling great take a 2.5kg PB on your best Power Clean after 2-3 minutes rest.
bar combo, 40 x 5, 60 x 3, RS5 72.5 x 1, 1, 1, 1, 1

AX. GTG WL - 2x2 -> Do 2 sets of 2 50-80% extra on the movement you'd most like to improve if your focus is clean / jerk. If snatch is your focus then don't worry about this. shoulders

B. Back Squat - Build to a heavy 1 rep. Film your reps (you can delete them after if you like). Stop when you get slower than a 2 sec concentric.
How to warm-up
0 min 5xBar
1 min 5x40% 5x55
2 min 3x60% 3 x 85
3 min 2x70% 2 x 97.5
4 min 2x75% 2 x 105
5 min 1x80% 1 x 112.5
6 min 1x85% 1 x 120
7 min 1x85%+ depending on how 85% felt 1 x 120- felt like 1rm
8 min rest
9 min rest
10 min Goal weight, if you want to lift again rest until the start of minute 12.

C. Deadlift 7x1 @ 70% + 10kg
60 x 5, 100 x 3, 120 x 1, 1, 1, 1, 1, 1, 1- 20s rest b/w sets except between 4-5 which was 40s

D. Standing Press 3x2 left shoulder

E1. 1 Arm Chin-up progression 5x2-3 or 5x5 weighted Chin-ups +6kg x 4, 4, 2- shoulder ended up bugging here too
E2. 1 Arm Push-up progression 5x2-5 or HSPU 5x Max -3 reps left shoulder

F1. Horse Stance Accumulate 2 minutes done- unbroken
F2. Pancake -Lateral bends and loosen then Reach 30sec + Relax 30sec x3 done as written

Need to revise my squat 1RM. Between training at 5am and squatting everyday this has taken a hit. It will come back but my 1RM is closer to 130 rather than 140 at this stage. Not concerned. I'm feeling better and stronger overall.

Have an appointment for my shoulder tomorrow. It's been far worse since I saw my osteo last Wednesday which is concerning. I expect the usual soreness for the next couple of days but this has lasted a week now and it's worse than before I went in. It's right up through the upper trap and into the neck now too. Seeing a physio tomorrow. I've been told they're much more clinical in their approach so hopefully he can shed some light.

Also, had some feedback on my DLs during the week. My arms are never truly straight. Weird that I haven't noticed this before but I reviewed some footage and it's 100% spot on. Made a conscious effort this morning to get them straight. Was difficult but felt pretty good.

Saw the physio today. Basic diagnosis on my left shoulder is:
- recovering AC joint injury from ball game 3-4 weeks ago. Around 80-90% recovered. No treatment required
- Snapping scap syndrome- I've had this for years and it's the first time anyone has diagnosed.
- Left shoulder all jammed up (technical term)- so tight especially in comparison with right side. Treatment here is spiky ball work in back of shoulder/lat, golf ball work down pec, foam roller for thoracic spine and foam roller for lats
- Lack of stability in scap- no surprises here. My left shoulder sits forward more than my right.
- Lack of musculature around scap on left side. Physio took a video to show me the size difference between my left and right sides. By the looks of it my right side is about 10% bigger then the left, especially around the scap and rhomboid area.

Goal is to address the tightness and junkiness of the shoulder first and then concentrate on the other areas that need to be fixed.

So no pressing for the next 7 days. My job is to get into those areas and concentrate on freeing up the tissue. Will resume pressing after 7 days and see the difference. Next appointment is in 2 weeks. I will lay off all overhead pressing/cleans/snatches/dips/push ups etc for 7 days. Going to suck but it's not a great deal of time and I'm better off getting this sorted sooner than later.