January 23, 2007

January 23, 2007

Run on Treadmill @ 1% incline - 5 minutes warmup, 1 minute sprint, 2 minute run, 1 minute sprint, 2 minute run, 1 minute sprint, 2 minute run, 5 minute cooldown
warmup and cooldown @ 4 mph
sprint @ 9 mph
run @ 7 mph

Total distance = 1.73 miles

KB Windmill - 50x 3L/R, 50x 3L/R, 50x 3L/R
KB TGU- 40 x 2L/R
Bent Press - 50 x 1L/R

X band walk - 6L/R
Stick dislocates - 5, 5, 5, 5, 5
YTWL - 5 x 8/8/8/8, 5 x 8/8/8/8, 5 x 8/8/8/8
ankle/hip mobility drills
pistol - 1L/R, 2 L/R

Static stretch - hip flexors, rectus femoris, piriformis

Notes:
-Run - This felt ok I could probably stand to push the envelope a little more with the sprints this is the first time I've done anything on a treadmill more than 1/2 a mile in months, so I didn't want to get too crazy with it.