December 11, 2008 Continued
BW = 193
Eric Cressey Warmup Option 1:
SMR using handheld massage ball thing - IT bands, quads, adductors, hip flexors, thoracic extension, pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R
broad jump - 3, 5, 5, 5, 5, 5 (rest 1.5 minutes)
deadlift - slightly elevated - 1 piece of extra flooring w/no shoes - 45 x 8, 95 x 5, 135 x 3, 185 x 1, 225 x 1, 275 x 1, 305 x 5, 305 x 5, 305 x 5, 305 x 5
(rest 3 minutes)
db reverse lunge - 40 x 6L/R, 40 x 6L/R, 40 x 6L/R
Pallof press - 30 x 10L/R, 70 x 10L/R, 70 x 10L/R
(superset with no rest)
None - ran out of time
-Maximum Strength - phase 2 - lower body day 2 - week 1: medium intensity
-broad jump - Got almost mid court on the basketball court with 5 jumps with a slight pause between each.
-deadlift w/slight elevation - Used 1 piece of extra flooring on each side to elevate the DL, maybe 1/4" if that...not much higher. 305 for 4 sets of 5 was EASY today, I'm definitely going up next week, 310 or 315.
-DB reverse lunge - I forgot to go up, 40 was challenging enough since I was short on time I was supersetting this with the Pallof press with 0 rest
"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."