Wednesday, November 21, 2012
I felt a little flat today, definitely feeling it from yesterday but I still felt a lot better than I had last week. The knee is coming along, I did some things to rehab it today like slow squats working into the painful ROM. Looking forward to keeping the ball rolling
800m Jog
Warm-up
Dynamic mobility
Step ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Glute-hamstring raises 3x8
Dynamic mobility
Step ups 3x8@125lb's
Hip thrusts 3x8@269lb's
Glute-hamstring raises 3x8
Rehab squats 3x8@135lb's (slow)
Decline leg raises 3x10
Seated twists 3x10@33lb's
Pull-ups 3x5
Shoulder press 3x8@45lb's
Hanging leg raises 3x10
Standing plate twists 3x10@25lb's
Decline leg raises 3x10
Seated twists 3x10@33lb's
Pull-ups 3x5
Shoulder press 3x8@45lb's
Hanging leg raises 3x10
Standing plate twists 3x10@25lb's
Abdominal pull-downs 2x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Leg raises 1x12
Side plank raises 1x10
Side plank holds 1x35s
Evening--
5 minute bike ride
Hurdle mobility (20 minutes)
Static stretching
Rolling
Leg raises 1x12
Side plank raises 1x10
Side plank holds 1x35s
Evening--
5 minute bike ride
Hurdle mobility (20 minutes)
Static stretching
Rolling
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Canadian Junior Championships 2011
Third place 13.84m
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