05 Aug 2013 -I have the Need, The Need for Speed.

Yeah i totally went there. It is Sprint day! (BTW this is not on my playlist.) Trying to re-learn how to turn on the after burners. I was probably slower than a three legged dog but it felt good to sprint as hard as i could on the track.


0920 hrs

Hip mobility Series X Lots
Ankle Mobility  Lots
45 Deg Back Ext /Side Bends /Rev Hypers 2 x 11

Orange banded Side Step 1 x 16

Sprints
 11 x 100 m

Started the first 2 at half speed and then increased from there. i don't think i hit full speed. As i become more efficient i know i will get faster. But no problem with the distance for 11 repeats. i will increase this by 100 m every week until i hit 20 repeats.

Kirkawoski Shrug
1 x 7/7/7 x Bar
1 x 7/7/7 x 115
1 x 7/7/7 x 135
1 x 7/7/7 x 185
1 x 7/7/7 x 205
1 x 4/4/4 x 225 drop set 1 x 17 x 135
1 x 7/7/7 x 185 drop set 1 x 17 x 135
Blast Strap Roll Outs 3 x 11
Just worked through the Shrugs hard. Like last time i wide/ middle/ narrow grip for one set. I was not happy with 225, i did not feel i was shrugging high enough so i did a drop set using middle grip for reps. Then one more drop set to force blood flow. Low back was pumped after these. The Rollouts i simply did between the first few sets.

GHR 3 x 7
Single Leg jump to Two Leg Landing 3 reps ea Leg
Dip Station ROM
JL Plank 30 sec, 38 sec, 29 sec
The JL Plank seemed to solve my low back pump. I think by engaging my abs /obliques hard it moved some blood flow around and took the strain off my low back. I don't know. I just know it felt better after the third set.

Random Shit today ( i actually had to take notes in my trg book):

-while warming up i noticed a dude running on the spot then doing jumping jacks. Why was this weird? He was spotting his partner. Then his partner jumped up and ran on the spot. i get they are probably trying to burning more calories or something but it just looked strange.
-woman being super intense and chewing gum. But chewing it like a cow with it's cud. Totally unnerving. Not to mention it is a pet peeve of mine. No reason to open your mouth when chewing gum.
-I counted no less than 7 people doing circuit trg. All except 2 of them were guys. One of the two women was using the 70 lbs KB's and her routine totally kicked their asses. I am still not a fan of circuit trg. Especially with 10-15 lbs Db's.

-Least awesome of the day was the Badminton guy-
He started out solidly enough doing drills and practicing his chosen sport. Then he came over to lifting area. Not sure everything he was doing or why. But at one point he decided to stand on the physio ball. Not sure why, but yes he fell. I watched him fall and enough of the after math to see him jump up embarrassed before i looked away. he ended up moving the Physio ball into the squat cage and put it on a mat
-Awesomeness for the day-
-An older couple (late 50's early 60's) pushing the Prowler around the track. They were damn near fighting each other to push it.

Keep Moving Forward, Keep Getting Strong(er)