Sunday, December 23, 2012
The knee was sore again today, but only after squatting... But it got really sore. I'm hoping that loading it with squats this week but abstaining from any jumping or running activities will kick-start the recovery.
I had a Canada Games team-building type thing this morning, at least if this season does go to hell in a hand-basket I'll still have something to train for this summer. It's always been my goal to make a national team and this is a good opportunity to prove myself on the national level and bring some momentum forward for the next couple of years.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hanging leg raises 3x10
I had a Canada Games team-building type thing this morning, at least if this season does go to hell in a hand-basket I'll still have something to train for this summer. It's always been my goal to make a national team and this is a good opportunity to prove myself on the national level and bring some momentum forward for the next couple of years.
TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
Hanging leg raises 3x10
Seated twists 3x10@33lb's
Tempo Squats 2x10@135lb's, 1x10@155lb's, 1x10@175lb's, 1x10@185lb's
Hip thrusts 3x8@225lb's
Incline dumbbell press 3x8@65lb's
Reverse hypers 3x12
Glute-ham raises 3x10
Decline leg raises 3x10
Lunge-position med-ball twists 3x10
Abdominal pull-downs 3x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Bent-over rows 3x8@65lb's
Side plank hold x35s
Side plank raises x10
Side leg raises x12
Rolling
Stretching
Incline dumbbell press 3x8@65lb's
Reverse hypers 3x12
Glute-ham raises 3x10
Decline leg raises 3x10
Lunge-position med-ball twists 3x10
Abdominal pull-downs 3x10@170lb's, 3x10@180lb's, 1x5@190lb's, 1x5@200lb's
Bent-over rows 3x8@65lb's
Side plank hold x35s
Side plank raises x10
Side leg raises x12
Rolling
Stretching
Subscribe to:
Post Comments (Atom)
Canadian Junior Championships 2011
Third place 13.84m
0 comments:
Post a Comment