Wednesday, January 2, 2013
Knee seems to be progressing linearly FINALLY. It wasn't proscribed in today's workout but I tried doing some single legged bunny hops with a deep knee bend and full knee extension. I didn't have any pain but there's still some tenderness when I start rubbing around the tendon and if I accidentally kneel or bump below my knee I pretty much fall to tears.
TODAY'S WORKOUT
800m jog
Warm-up
30 minute hurdle mobility
Hanging leg raises 3x10
Lunge-position med-ball twists 3x10@20lb's
Tempo squats 5x10 (135, 135, 155, 175, 185lb's)
TODAY'S WORKOUT
800m jog
Warm-up
30 minute hurdle mobility
Hanging leg raises 3x10
Lunge-position med-ball twists 3x10@20lb's
Tempo squats 5x10 (135, 135, 155, 175, 185lb's)
Hip thrusts 3x8@225lb's
Incline dumbbell press 3x5@65lb's
Pull-ups 3x5
Glute-Ham raises 3x8
Decline leg raises 3x10
Abdominal pull-down's 5x10@200lb's
Bent-over rows 3x8@65lb's
Seated twists 3x10@33lb's
Side plank hold x35s
Side plank raises x10
Side leg raises x12
Static stretching
Incline dumbbell press 3x5@65lb's
Pull-ups 3x5
Glute-Ham raises 3x8
Decline leg raises 3x10
Abdominal pull-down's 5x10@200lb's
Bent-over rows 3x8@65lb's
Seated twists 3x10@33lb's
Side plank hold x35s
Side plank raises x10
Side leg raises x12
Static stretching
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Canadian Junior Championships 2011
Third place 13.84m
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