March 28, 2007

March 28, 2007
Core Performance Movement Prep
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R
Y and T's - 10, 10

Burgener warmup - 45 x 1


Barbell Complex 2 -45#, 45#
SGDL
Snatch Pull
High Pull
Power Snatch
OHS
Push Jerk
Jump Squat

Barbell Complex #1 - 45, 45
Deadlift
Romanian Deadlift
Barbell row
Power Clean
Front Squat
Push Press
Back Squat
Good morning

90 seconds of rest between sets

1.5 mile run - 13.33 -
Run-3:14, 2:35, 2:06,33, 1:09
walked- 25.95, 1:55, 1:03, 29.77

Hip mobility
Stretch - lower body

Notes:
-Barbell Complex #2 - Hard than I thought this would be, but it was really hard on my feet so I switched after completing 2 sets.
-Barbell Complex #1 - I could go up in weight for this one.
-1.5 Mile Run/Walk- UGH horrible