2 Aug 2014 - I need his prosthetic leg

31 July 
1945 hrs

Last week's Sprint session.

Went shopping for the day in the USA so I did not get to this short, highly intense session. It triggers a wonderful fight or flight response that makes me agitated and this night the high school kids were being their regular ignorant selves. More on that in a minute.
Warm up: Leg Swings, Banded side steps, Hip Rotations
Sprints
1 min On - 50 sec Off
1 min On - 40 sec Off
1 min On - 30 sec Off
1 min On - 20 sec Off
1 min On - 10 sec Off

Rev Hyper 2 x 10 x 70 lbs (3-3 Tempo)
Side Steps Lots

After the second repeat one of the young-lings decided to absent-mindedly decided to stand on the track. Have Zero situational awareness. Right in my way. I did contemplate running straight into him, i honestly did. At the last second i side stepped him and took a swipe at his ball hat. clearly catching him entirely by surprise. By the time i came back around he was off the track Then after i had finished sprinting i noticed that the whole group of them had moved over to the courts and left all their bars loaded. So i wandered over and kindly asked the biggest and oldest of the group to get them to empty heir bars and put everything away. The complied and i thanked them.

This is one of those things i learned when i was 13. Put your weights away when you are finished. i learned it from some very big dudes and you only only caught hell once.

1 Aug 
0657 hrs

KB Swings 1 x 4 min 17 sec x 53 lb KB
Rear Delt Row (strap to forehead) 3 x 20 x 70 lb (30-45 sec rest)
GHR 2 x 21 (1 min rest)

It was supposed to be a single 1 min set with the KB. I decided to simply go all out. To be honest it sort of got boring. I kind of just put it down. I will have to steel my mind better next time as i will have a better idea what I am getting into. I am not too stiff and sore today. So i can go further. I will stick to the program and try this again in 8 weeks or so. Matt Wenning was right about one thing, "If you can swing a 53 lb KB for 13 min you can run".

2 Aug
0845 hrs

Pull Ups
9 sets of 8 reps
1 set of 6 reps
Time for this was about 35 min. After having already done pull ups this week but with a enough time in between I was unsure how it would go today. This was close enough today that i will take another shot at 10 sets of 8 reps in a week. I will bring push ups back into the rotation next week.
Foot Ball Bar Curls 2 x 35 x Bar
Air Dyne Bike 5 min steady pace

The football bar I used today to see if i could get some blood into the biceps without aggravating my biceps tendon. It as not been bad but not 100% either so i am just keeping an eye on it. I will see tomorrow if the neutral grip makes a difference.
I then got showered and went to see Guardians of the Galaxy. Fantastic movie.

Keep Moving Forward, Keep Getting Strong(er)