May 22, 2007 - Broken into 2 sessions due to time constraints
Row@6 - 500m - 1:44.3
CPMP: 8 reps
Hip abduction quadruped
reach, roll and lift - 10L/R, 10L/R
quadruped oblique crunch - 6L/R
tick tocks - 6L/R
scap pushup - 10, 15
30# weighted vest
Ring Dips - 2, 2, 2, 2
(Superset with full rest - 60 sec)
Pullups - 2, 2, 2, 2
Ring support - 25 sec, 25 sec
Ring elbow lever work - 15 sec, 10 sec, 9 sec
Run 4 - Benchmark A - 2 miles
Avg Speed - 7:45/mile
stick dislocates - 5, 5, 5, 5, 5,
Russian Pool mobility drill - 10L/R
-Dips - Not too hard but it wasn't easy with the vest either, next time I'll either up the reps or sets but stay with the 30# for now
-Pullups - Easy
-Run 4 - The first 1/2 mile I was flying at 7 min/mile but a couple of times I slowed down to 9/mile near the end. I think I did better than 15:30 but I didn't remember to hit my stopwatch when I first started. This is better than my previous 2 mile effort on 5/6 at 19:00 but I also didn't have an asthma attack either so it's not a great comparison.
"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."