September 3, 2008
*18 hour fast*
BW = 189-191
1. Mobility/Movement Prep warmup
1/4 mile walk to track
foot mobility drills ~30m's
running drills (half ass, forgotten half of them by now)
800m's - 3:33, 3:31 (rest 1:30 between)
400m's - 1:50, 1:45, 1:45, 1:49(rest 1:30 between)
100m strides - 0:22 (not feeling it today at all)
1/4 mile walk back from track
(superset with full rest - 45 seconds)
3. Diesel Crew Shoulder Rehab #5
EQI pushup - 0:30, 0:30
prone T - 10 x 12, 10 x 12
plate halos - 10 x 10CL/CCL, 10 x 10CL/CCL
cable curl w/ 10 count eccentric - 70 x 6, 70 x 6, 70 x 4
kb clean+strict press + push press + push jerk - 1:00 - 3 complete reps
-Today my right hip flexor was tight on top of my left hip flexor hurting, yay me.
-800's - 1:30 is not enough rest for me right now, the 1st 400 was actually my result of trying to run a 3rd 800
-400's - Fell off my pace the 4th and last lap
-strides - blah
"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; 09-03-2008 at 12:31 PM.
Reason: Edited fasting info