May 8, 2007

May 8, 2007
Core Performance pre-training:
Glute bridge marching - 6 L/R
Hip external rotation sidelying - 12 L/R
Leg over - 6 L/R
knee hug - 6 L/R
forward lunge + twist - 3 L/R
knee hug lunge elbow to instep - 3 L/R
drop lunge - 6 L/R
lateral squat - 6 L/R
inverted hamstring forward - 6 L/R

scap pushup - 15, 15
OHS - 45 x 5, 45 x 5, 95 x 4, 125 x 3, 125 x 3, 125 x 3
Sotts Press - 45 x 5

Front squat from the bottom - 175 x 5, 175 x 5, 175 x 5, 175 x 5, 175 x 5
(Superset with full rest - 90 seconds)
Inverted row w/ feet on bench - BW x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5, +15# vest x 5

1 leg Straight leg DL - 30 x 8, 30 x 8, 30 x 10
(superset with full rest - 60 seconds)
Neutral Grip Incline DB Press - 70 x 10, 70 x 10, 70 x 10

Barbell curl - 85 x 6, 85 x 6, 85 x 5
(superset with full rest - 60 seconds)
Reverse Crunch on Incline - 15, 15, 15

Foot mobility drills
400m run - to calibrate Ipod+nike thing
400 m walk - to calibrate Ipod+nike thing
Run #1 - 15 minutes - Distance 2.9 km's ~1.8 miles

Notes:
-OHS - 125 felt good
-FS from the bottom - 175 felt good, so next week I'll move up 5#'s.
-1 Leg SLDL - Stick with 30#'s
-Incline press - 70#'s was hard but doable, I'll try 75#'s next week
-Run - I managed to keep my speed low enough that I completed all 15 minutes without stopping except for the stoplights but I kept my feet moving. Used my new ipod+ thing which was kind of cool as it's a pedometer attachment to the ipod, it calculates pace and it has voice telling you how far you've gone or how much time you have left. PRetty neat.