October 2, 2009
Run - 1.52 miles - 11:38
4 x 100m strides at the top of the minute
The stick - lats and lower body - 10-15 strokes - 5:30
hip flexor stretch - 0:60L/R, 0:60L/R
glute bridge w/0:05 iso hold- 10, 10
quadruped hip extension w/0:05 iso hold - 10, 10 (totally did these wrong)
clams w/0:05 iso hold - 10L/R, 10L/R
scap pushup - 12
wall slide - 14
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
butt kick - 5L/R
parallette pushups w/ feet on chair - Connor on my back - 5, 6, 6, 7, No Connor x 10
Kroc row - 15# DB x 12L/R, 24 kg KB x 20L, 24kg KB x 20R,
db's row - elbows wide - 15 x 10, 15 x 10
(superset with full rest - 1:00)
kb oh press - 24 kg x 5L/R, 5L/R, 6L/R
KB hammer curl - 12kg x 6L/R
kb band crush curl - purple JS band - 12kg x 8, 8, 8
(superset with full rest 1:00)
Ab wheel on knees - 12, 8
-Upper body focused day, I think I'm going to run it like that Eric Cressey article, Full body/upper/lower/full body. My exercises will be different since I'm limited in terms of equipment but that will be the gist of the workout. Right now I'll be hitting the park/playground when I need to do pullups. Good session overall.
-pushups - I was surprised on how hard the pullups were but I guess the extra ROM and having Connor on my back (41 pounds). I recall hearing that a pushup is like doing 70% of your BW right? so I'm weak! that's like 175 pound total? I know I can do more than 175 for flat? Hm....
-Kroc Rows - today these felt flat! I usually hit 20+ per arm but today I was hurting at 20.
-KB band crush curl - Doing these crush grip style was way harder than regular style where I hold it by the horns. Geez!
"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; 10-05-2009 at 05:04 AM.