May 31, 2007

May 31, 2007
CPMP - 10 reps in 5:08
Backward lunge w/ lateral flexion
leg cradle (in place)
inverted hamstring (in place)
foward lunge elbow to instep (crawling)
knee hug (in place)
pillar march (moving)

hand walk x 5
Behind the neck band pull-aparts x 12
Scap Pushups x 15

PS+OHS - 45 x 5, 45 x 5, 95 x 4, 155 x 0, 155 x 0

Ring Dips - BW x 3, BW+50# vest x 2, 3, 2, 2, 3
(Superset with full rest - 60 seconds)
pullups - BW x 3, BW+50#vest x 3, 3, 2, 2, 3

Neutral Grip Incline DB Bench Press - 80 x 8, 80 x 8, 80 x 6
(superset with full rest - 60 seconds)
Seated Cable Row - 170 x 8, 170 x 8, 170 x 6

Foot mobility drills ~25m
100m strides x 6 - accidentally erased the times out of my watch

nike+ calibration:
400m walk
400m run
400m walk

Notes:
PS - 155 just wasn't in me today so I just stopped after 2 attempts.
Dips - 50# didn't actually feel that much heavier than the 30# vest, once I can do 5 sets of 3 I'll either add reps or sets?
Pullups - Felt great
Strides - Did the 1st stride barefoot, then the other 5 with shoes.
Nike+ calibration - I used the track to recalibrate the nike+ thing and apparently I was off by 40m's per 400m's, meaning it would say I had run 360m when I actually had run 400m, that adds up to a lot after a mile or 2, so if it tells me I ran 3 miles, in reality I ran closer to 3.3 miles?
-Knee pain- After I finished all that above stuff my right knee feels a bit puffy, I had no problems during all that stuff, so I plan on icing it as much as possible tonight and hope it's 100% by Saturday morning (2 mile test).