May 11, 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
Power snatch + OHS - 45 x 5, 45 x 5, 95 x 4, 130 x 3, 130 x 3, 130 x 3
Metcon EDT style - 5 rounds - 45 seconds rest after each round
snatch grip deadlift - 95 x 6
chin up - 6
single leg squat to bench - L/R - 6
1-arm standing db overhead press - 40 x 6
Total time: 14:26
external db rotation - 15 x 12, 15 x 12, 15 x 12
Half Kneeling Chops - 30 x 12, 30 x 12, 30 x 12
-PS+OHS - 130 felt a bit wobbly on power snatching it up but once I stabilized the overhead squat portion felt good.
-EDT circuit- This felt pretty good, was aiming for a total of 30 reps, and increased the reps/round by one.
-Half Kneeling Chops - Still not done correctly upon reviewing the video online, need to really get these down better.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."