May 18, 2007
stick dislocates - 5, 5, 5, 5, 5
band pull aparts - 5, 5
thoracic extension - 10, 10
CPMP - 1 set of 5 reps - 3:00/7 min
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
Pillar bridge front - 1:15
CP Prehab- 2 sets of 8 reps - 9:10/10 min
Pillar bridge front - 24 second hold
Pillar bridge lateral - 24 second hold
Glute bridge marching
CP Elasticity - 2 sets of 5 -7:49/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
1-arm GS swing - 12kg KB x 20 L/R
- 24 kg KB x 10L/R, 15L/R
2-arm GS swing - 24 kg kb x 30
Shaf KB complex:
Done with 24 kg KB and descending ladder style 5,4,3,2,1
Total time: 8 minutes
-GS swing - Definitely a bit different than the "hard style" took a little bit of getting used to
-Shaf's kb complex - bootstrappers with the 24 kg was rough, everything else wasn't bad at all. Definitely got a bit of sweat going.
"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."