05 March 2013-until the day i die

Fuck i really wish i could write this first thing in the morning right after trg. I seem to let so many small details slip through out the day. Yesterday morning after the intense pre-session with the semi-english dude it was invasion of the green t-shirts. A dozen or so young kids coming into the weight room all trying to Bench press  135 lbs. None of them touched, most of them looked like they really need to stop skipping meals and maybe keep a sandwich in their pocket(s). Not really bashing on them, it is common with the young guys in the facility i train in. If they ask questions i answer, but i never waste my breathe giving advice.

Treadmill 10 min /Max Incline / Lvl 3.5-4.6
Run /Walk 5 x R /W
This was purely a gut session my Knee was screaming at me after the 3 rd lap. My mind took over. It was one of those days where i just had to keep pushing, fuck the consequences. It was strange because going into this session my knee felt great and i even cut the pace a little the first lap. Then when the knee started being annoying i gritted my teeth and ran through it. Just frustrated i guess.

Then i went and did stuff.
TRX Lunges 2 x 20
Single Leg Glute Bridge 3 x 10
Front squat 1 x 5
Banded Walks 2 x 10 steps
TKE's 4 x 20
Shrugs 4 x 15 x 70
Side Bends 3 x 10
Rev Hypers 3 x 15
Back Ext 3 x 10
Seated Calf Raises 3 x 15-20 x 45
Kirk Karwoski Rows 1 x 30 x bar, 1 x 20 x 135
I will post a vid of this last exercise on Thursday. It is more like a modified shrug.

Pool Session

Flutter kicks w/ Board 6 min
Front Crawl 10 min
Deep End Water Running w/Water DB 10 min
Shallow end Running 10 min
Jump Squats 12 x 1 x bodyweight, 4 x 3

The Jump Squats i warm up with Singles. rest is about 20-30 sec between the singles. The Triples are just that 3 jumps continuous, practicing the landing and re-launching. It is kind of fun. I slipped slightly this morning on some ice, gave my self a startle. No pain, irritation to the same spot on my F'n Patella Bursa but if that is all i have for complications i count myself lucky.

Just have to find a way.

-I have to ramp up the volume on the TKE's, and the Glute Bridge.
-I will keep pressing the GHR because i know they will help long term.
- I am tired, who fucking cares? I need this recovery. it is not a want. just keep pressing forward.

Keep Moving Forward, Keep Getting Strong(er)