0826 hrs
A general recovery day. Pool is closed today so no swimming until after Boxing day. My right Bicep tendon has gotten a little irritated the last fews days so with lack of pool work today it might be a small bonus.
Sled Drags
1 x 100m x 90 lbs Backwards /Forwards
1 x 100m x 180 lbs BackWards /Forwards
Long slow concentrated strides backwards and forwards today. My VMO was almost cramping by the end of the 100m I was squeezing it so hard.
GHR 9, 11 (went back down and held the down position for as long as I could, approx 15 sec)
Physio (Bosu) Ball balance work 3 min of balancing on all 4's, moving a second ball around and balancing with one hand on each ball. This is transverse abdominal work my physio wants me doing. I was cramping later in my lower Abs in the sauna so something during this session worked
Bird Dogs 2 x 10
Cat /Cow 2 x 10
Wipers (Knee's bent) 2 x 20
Side Plank 2 x 25 sec (L/R) No rest just back and forth until all sets completed
Superman's 10
DB Shrugs (Running the Rack)
1 x 15 x 105
1 x 10 x 100
1 x 10 x 95
1 x 10 x 90
1 x 10 x 85
1 x 10 x 80
1 x 10 x 75
1 x 10 x 70
1 x 10 x 65
1 x 10 x 60
1 x 10 x 55
1 x 10 x 50
1 x 15 x 45
1 x 15 x 40
1 x 15 x 35
1 x 15 x 30
That was one non stop set. I stopped only long enough to rack one set of Db's, take a breath, and then unrack the next set. By around the 65lbs mark this felt like Cardio.
2 min rest. Took time to tally up how many more reps required.
1 x 17 x 120
That was it for the day. Off to the Sauna for another 35-40 min of Cold Shower /Sauna time.
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| Keep Moving Forward, Keep Getting Strong(er) |
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