9/30/10
jump rope - 1 minute
thoracic extension - 2 min
impingement fix - 1 min L/R
behind the back neck stretch - 0:30L/R
darth shoulder - wide x 0:30, narrow x 0:30
quadruped hip business - 1:00 L/R
band neck shoulde stretch - 0:30L/R
DL - 135 x 5, 165 x 5, 205 x 5
MP - 65 x 5 75 x 5, 85 x 5
chinups - chest touching bar - 5, 5, 5, 5
1H DB swing - 35 x 5L/R, 45 x 5L/R, 45 x 5L/R
stir the pot - 6, 6, 6
ball back extension - 7
Notes:
-5/3/1 Deload week, MP and DL
10/1/10
BW = 186
chinup stretch - 1:00 - keeping ribs down
ER biaxed OH band stretch - 1:00L/R
ER biased rack tricep stretch - 1:00L/R
wall groin beat down - 2:00
ball on VMO - 1:00L/R
ball on hip - 1:00L/R
bench press = 45 x 8, 85 x 5, 105 x 5, 125 x 5
NG standing cable row - 35 x 12, 50 x 12, 65 x 12, 80 x 10
hollow rock - 0:35, 0:20, 0:20
Notes:
-5/3/1 Deload week - Bench
-MobWOD hallenege - 3 minutes of hollow rock by the New Year?
__________________
"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."
-Kelly Starrett
|