June 15, 2007

June 15, 2007

foot mobility drills
YTWL - 5 x 8 all
X band walk x 8 L/R
push-up plus x 8
quadruped abduction x 8 L/R
hip adduction (sidelying) x 8 L/R
band pullaparts x 8
hip crossover x 6
knee hug x 6
hand walk x 6
drop lunge x 6
inverted hamstring (backward) x 6
lunge w/lateral flexion x 6

1. front squat + push press - 45 x 5, 95 x 3, 95 x 5, 95 x 5, 95 x 5, 95 x 5

2a. Waterbury DB row - 40 x 5, 60 x 5, 60 x 5, 60 x 5, 60 x 5
(rest 30 seconds before moving to 2b)
2b. Good morning - reverse lunge- 95 x 5L/R, 95 x 5L/R, 95 x 5L/R, 95 x 3L/R, 95 x 3L/R
(rest 30 seconds before moving to 2c)
2c. squat jump to chin with knee tuck- 5, 5, 5, 5, 5
(rest 30 seconds before repeating 2)

3. For time 2 x 30s each - plank, reverse crunch, swiss ball crunch
(rest 60s between sets)

4. 10 minutes of KB swing - Did these GS style - all 1 handed or hand 2 hand - Total 183 swings

Notes:
-Front squat + push press - Tried it as a thruster but thought for strength it'd be harder to do the front squat then the push press
-Waterbury DB row - not hard
-good morning + lunge - this one kind of sucked! The last 2 sets I went from 5 each leg to 3
-squat jump to chin w/ knee tuck - not hard but all 3 of these in a row was rough.
-KB swings - I managed my fatigue pretty well I thought, 183 is the number to beat!