June 27, 2007

June 27, 2007

foot mobility drills ~25m
Run #1- 15 minute run - Total distance ~1.85 miles - 1st mile was a 7:35 pace, after that my pace fell apart
Prehab:
quadruped abduction x 8 L/R
YTWL - 5 x 8 all
quadruped posterior rocking x 8
wall slides x 8
hip adduction (sidelying) x 8 L/R
scap push-up x 16
X band walk x 8 L/R
reach roll and lift - 8 L/R

Deadlift - 45 x 5, 135 x 3, 185 x 3, 185 x 3, 185 x 3,
(rest 60s before pullups)
pullups - 3, 3, 3, 3
(rest 60s before ring dips)
ring dips - 3, 3, 3, 3
(rest 60s before repeating cycle)

Notes:
-Run #1 - I need to run earlier or later in the day, it was HOT today and it was only 10 am! I'm happy I managed to slog through despite this being my first time running in weeks.
-deadlift- went light worked on good hip extension rather than back extension, felt great.