17 March 2013-Session #1-Strength&Honour

Crossed another line today, two actually. Squats and Prowler Sprints. Both went extremely well. I had some revelations on the way home last night talking to my girl. This process is digging deeper into me than i first thought. I think i will be able to relax quicker post training now a lot faster.

Bike 5 min /Lite Intensity (using this to loosen up the knee joint)

Did This before, during, and after Squatting:
GHR Back Extensions 2 x 10
GHR 5, 6, 7
GHR Rev Hyper 2 x 12
Orange Band Side Step 5, 10, 10
Monster Walks 2 x 10

Chalked up Hoodie means only one thing, SQUATS!

Squats
2 x 10 x Bar
1 x 5 x 95 lbs (added EFS Knee Sleeves)
3 x 5 x 135 lbs

All reps were paused in the hole (bottom). Hit Parallel or just below. I will save the Rock bottom Squatting for when I Front Squat. Worked on staying tight and trying to feel my way through checking for anything that might be a red flag. Everything went smooth. Low back got pumped up pretty good. this will go away in the weeks to come. I did notice some tightness in my Left Hip /Groin nothing bad but probably expected. I will keep working my hip mobility and take the weight up as it goes from week to week.

Run /Walk - 4 x 1 min Run /4 x 1 Min Walk
Face Pulls 2 x 50
Red Band Pull-A-Parts 2 x 30

This Run /Walk session felt A LOT better. Apparently running after Squats still does me good. The Knee was warm and loose. The Bursa started act up at the end of the third lap but did not get any worse during the fourth. I really worked on simply running with my full and proper gait. I refuse to run stunted-ly to simply be able to run further. Full gait or nothing.

Harry Selkow is pushing on the High handles.

Prowler
4 x 80 M x 50 lbs (High Handles)

1 min break after the first two "sprints". A 3 min break before commencing the 4th "sprint". After the Second and third run down i did start to feel the sickness but managed to keep it at bay today. i did try using the posts to push from but the angle is just enough to irritate the bursa, using the high handles i have no irritation.  I put sprint in quotations because although i am running as fast as possible it is not quite full speed. My legs did feel like Jell-O by the end of the fourth "sprint". Finished up with some stretching and rolling on the rumble roller. Back and Eggs and Bullet Proof Coffee for Brunch. Session #2 will be in the Pool.

Keep Moving Forward, Keep Getting  Strong(er)