May 14, 2007
CPMP - 1 set of 4 reps - 2:42/7 min
Quadruped posterior Rocking
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 6 reps - 5/10 min
Pillar bridge front - 18 second hold
Pillar bridge lateral - 18 second hold
Glute bridge marching
CP Elasticity - 2 sets of 3 -6/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Run 2 - 1 min on, 1 min off, 30 minutes.
Total distance 4.87 km ~= 3.03 miles
Total distance ran ~2.25 miles
Total distance walked ~0.75 miles
Foam Rolling - 30 minutes all lower body
-All moves derived from Core Performance Endurance, I'm going to somewhat follow the template outlined in the book following the basic program for all movement prep, prehab, elasticity and regeneration(w/ no runs).
-MP, Prehab, Elasticity - Move up to Level 1, B next time
-Run #2 - This was harder than I thought it would be, the suck factor became apparent 1/3 of the way through. I was able to keep my 400m pace(3:30/km) for the first few intervals but by the end I had slowed down to ~4:15/km. I was surprised that the 30 minutes actually flew by.
"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."
Last edited by Allen Yeh; 05-24-2007 at 05:21 AM.
Reason: forgot to add the ratio