1610hrs
Hip Mobility Series X 1- 15 reps per movement
Ankle Mobility 15 ea leg
45 Deg Back Ext /Side Bends (non-stop) 2 x 11
400 m Sprints
1 min 45 sec
4 min rest
1 min 44 sec
4 min rest
1 min 45 sec
4 min rest
1 min 47 sec
I will drop my rest this week to 3.5 min since it is only supposed to be 2 x my work period. I am consistently running in the 1 min & 40-50 sec range so time to make adjustments. Also next week i will take this up to 5 intervals. The end state is 10 intervals and then simply crushing the work time per 400 m. I do feel the sprints the day before made a difference as well. My running stride felt a lot smoother.
Single Leg Hops (with a cross over) 2 x 6
Hanging Leg Raises 3 x 4
-Blast Strap-
Rows (supinated grip at Contraction) 4 x 13
Ext Rotation 2 x 9
Push Ups 4 x 9
Face Pulls 4 x 11
Head Harness (done throughout) 5 x 21 x 20 lbs
The Blast Strap stuff was work and Rehab. Plain and simple. The Push Ups felt better but by the 4 th set i could feel the left fatigue a little quicker. Not quite a 100% but getting there.
JL Plank 26 sec, 28 sec
GHR 2 x 9
7 Aug
0605 hrs
This was simply a jumble of stuff. My patellar tendons were extremely angry when i woke up but i still wanted to get some tech work in for my PT test and to simply fuck around and have fun. This was a mish mash of stuff for an hr. I would almost call this a "work out" if it weren't for the grip work and head harness.
Single leg hops 2 x 6
Plate Flips 1 x 3 x 10 kg
1 x 2 x 15 kg (PR)
Mtn Dog Rows
1 x 13 x 45 lbs
2 x 9 x 70 lbs
2 x 10 m Run followed by 20 m Prowler Push 3 sets
Head Harness 3 x 20-23 reps x 25 lbs
The 10 m starts from the floor with hands up. Get up quickly, stop at 10 m drop, hands up, get up quickly run 10 m, then push Prowler. My PT Test is 80 m of the these 10 m runs w/floor stops. Making it a normal movement so when i do the actual test i will blow through it. Single leg hopping is deficient in my Recovering leg. One of the last things i need to re-wire. So it is time to make it work again. The Plate flips are for fun and to challenge myself. The 20 Kg plates are going to take some time but i will do them sooner or later.
8 Aug
1505 hrs
This was a day i have been working towards for the past several weeks. The return to OH Pressing. I was pretty excited but due to work commitments i had to be in early but it also meant i got to go home early.
Dip Station ROM work
Face Pull 2 x 30 x black band
Reach & Roll 1 x 10
Band Pull-A-parts 2 x 30 x Red band
Head Harness
4 x 20 x 26 lbs
1 x 31 x 26 lbs
OH Press
2 x 10 x Bar (orange band around elbows
1 x 10 x Bar
1 x 10 x 65
1 x 5 x 85
1 x 5 x 95
1 x 2 x 115
3 x 1 x 115
2 x 11 x 65
1 x 17 x 65
Barbell Rows
1 x 11 x 135
2 x 11-13 x 155
Horizontal Shrug
2 x 15 x 45
4 x 13 x 70
V Bar Press Down
1 x 30 x 40
1 x 21 x 60
2 x 17 x 80
Barbell Curl
1 x 21 x 45
1 x 13 x 65
1 x 9 x 85
1 x 29 x 55 (yes i am not really obssessed with how much i curl)
Rolling Tricep Ext
3 x 6 x 20
Rolling Tricep Extension was a good test and feedback. Two armed stuff i am able to manage but single arm stuff and the Left arm still gets weaker quickly but it is coming back quickly regardless. As for the OH Press i was happy for the first day out. It was strange the 115 was easy off the chest, heavy 2 inches up and then extremely light through the rest of the ROM. But all in all everything is coming back. training at this time of day still grates on me mostly do to the high incident of skinny douches in the gym. I actually had to force myself to do some arm work.
9 Aug
0550 hrs
Head Harness 7 x 23 x 26 lbs
GHR 2 x 7
JL Plank 28 sec - 40 Sec Rest - 24 sec
Sled Drags
1 x 40 m x 45 lbs
7 x 40 m x 70 lbs
The Patellar tendon is feeling better but not quite there yet. i chose to save my knees for running on Saturday and Squats on Sunday. I will use the sled to replace the Ruck marches for the time being but i will leave the hard running in for the time being. This was a solid 40 min of continuous work. i used the Head harness to break up the 40 m Drags. I Pulled the sled with a 60 /40 split with the emphasis being on upper boy work. I also made a point of using this as a rehab session for my upper back and shoulder.
10 Aug
1130 hrs
I really had to force myself to get this done. My hatred of running reared its head. But i beat back that demon and got it done. I even increased the Tempo run time to 16 min, which is on the program but I did consider last week making it another week at 15 min.
Tempo Run 16 min 5 min /Km (the iPod says i did over 3 km)
GHR 3 x 7
Snatch Grip Shrugs
1 x 13 x 20 kg
1 x 11 x 40 kg
1 x 7 x 60 kg
1 x 7 x 80 kg
2 x 3 x 60 kg
Back Ext /Side Bends 2 x 11
Rev Hyper 1 x 16
Bicep & Tricep stuff Lots (suns out, guns out)
I do need to invest in a GPS watch so i can closer monitor my runs and tempo. This felt slower but i think it is partly my body adapting to the Tempo Run. Snatch Grip Shrugs was today's version of neck work. The bicep stuff was to keep the Girl engaged and so she would do a little extra. She does enjoy doing "buns and Guns" with me.
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