27 July 2013 - the conditioning continues...

26 July
0540 hrs
Ruck 2.24 km /24 min
KB Swings 1 x 40 x 53 lbs
Chain Lunges driveway down and back once.

This was a great a way to start the day. I will be pushing the start time earlier and going further every Friday. But for a second time out this was perfect. 10 more KB swings than last time. The Lunges were slow and "grindy" mostly from the fact i Deadlifted the day before. It will not be an excuse /factor next week. Between the KB Swings and Lunges my left hip is starting to feel stronger.

27 July 

0920 hrs

Hip Mobility series X lots each leg

Lunge Walk Activation w/arms 15 reps

Tempo Run 15 min (avg pace 5 min 50 sec)

1015 hrs

45 Deg back Ext  /Side Bends /Rev Hypers  2 x 10

Alwyn Shoulder Protocol 

Stevie P Neck Crunch 4 x 21 x 25 lbs

Red band Tricep Pushdowns 20, 21, 17

Drove to the gym. Ran around the water front by the gym. The Tempo Run for me right now after 6 weeks of minimal running due to complications was me running as fast as i could for 15 min without stopping. I am very happy i got this completed. I have never been an outstanding runner, never enjoyed it really. I was at one point many moons ago, an OK to decent runner. (Oh wait yes at the age of 19 the army made me an outstanding runner for 4 mths, but i also weighed 150 lbs and also had 14" arms.) I am going to be pushing the running hard but ultimately it is about conditioning my body for hard runs and other calisthenics that are in my future. I also have a PT Test in my future. I have been told that i could easily pass it now but i want to dominate the fucking test.

The shoulder is coming along. My biggest indicator is the Push Ups on the Bosu Ball. I easily completed 2 sets of 11 reps today. So things are starting to fire and activate normally again. The daily Tricep work is already paying dividends as well. 

Keep Moving Forward, Keep Getting Strong(er)