May 23, 2007
CPMP - 1 set of 6 reps - 3:09/7 min
Inverted Hamstring (in place)
Forward Lunge elbow to instep (crawling)
Knee hug (in place)
Pillar March (moving)
CP Prehab- 2 sets of 10 reps - 9:47/10 min
Pillar bridge front - 30 second hold
Pillar bridge lateral - 30 second hold
Glute bridge marching (knee extension)
hip external rotation sidelying
CP Elasticity - 2 sets of 7 - 8:12/12 min.
Lateral bound stabilization
linear box hop
drop squat and stabilize
squat jump non countermovement
Foot mobility drills ~25m's 3:00
Run #5 - 2 minute on/ 1 minute off, 30 minutes total
Total Distance - 3 miles
Total run distance ~2.5 miles
Total walk distance ~0.5 miles
Foam Rolling/Trigger point - 30 minutes upper body
-CP Endurance Power 1 workout C
-Elasticity - Tried to do this barefoot in the basketball court but this was killing my feet, so I ended up throwing my shoes on.
-Run #5 - This seemed harder than it should have been, I was unable to get my speed up on the intervals, so total distance during the runs was only 2.5 miles in 20 minutes of work.
"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."