September 21, 2009
*15 hour fast*
Pushups - chest to deck, slow steady reps - 22, 14, 10, 8
(1 minute rest)
Phase One: Hip Flexor Flexibility and Glute Activation
Hip flexor stretches - 2 sets of 1 minute L/R
glute bridge w/ 0:05 isometric hold at top - 10, 10
bird dog w/ 0:05 isometric hold at top - 10, 10
clam - w/ 0:05 isometric hold at top - 10, 10
sandbag cleans to choulder - ~70#?'s - 5, 4, 4
sandbag carry ~300m's
-That carry was way harder than I thought it'd be
15 minute foam rolling - total body it felt painfully good
"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; 09-22-2009 at 07:47 PM.
Reason: added foam rolling information