Morning everyone. Since the weekend was a busy one, I had barely enough time to post. So today I'm posting Saturday's workout today along with this morning's work. So, settle back, and grab yer coffee, this is gonna be rivveting! (sp?)
Pre-work
Foam rolling:
- IT band/tensor fasciae latea
- Quads
- Hip flexors
- Hamstrings
- Adductors
- Thoractic extention
- Calves and peroneals (tennis ball)
- Lats
- Infraspinatus (tennis ball)
Seated 90/90 static stretch 15 per side
Kneeling RF/ITB stretch 15 per side
Supine bridge 1 x 12
Pull-back butt kick 5/side
Cradle walk 5/side
Squat-to-stand 1 x 8
Split stance broomstick pec mobilizations 10/side
X-band walks 12/per
Scap pushups 1 x 15
Reach roll and lift
Side-to-side leg swing
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Pre-work
Box jumps 4 x 6
Overhead medicine ball throw 4 x 8
A1) GBC Box Squats
(all weights are
NOT including the bar, which is 65lbs)
Plates x 2
Set 1 50 x 3
Set 2 50 x 3
Set 3 70 x 3
Set 1 45 x 5
Set 2 45 x 5
A2) Chin tucks/scapular wall slides
3 sets x 8 of each
B1) Glute Ham Raise
3 x 8 x BW
B2) X-band walks
3 x 10 each side
C1) DB Walking Lunges
3 x 10per x 25
C2) Plank Row
3 x 30seconds x 15 each side
D1) Forward Sled Push
3 sets x 2 trips each x 225lbs
Thoughts:
GBC Box Squats are coming along. I have already done more weight than I did on my own.
Glute ham raises are getting much better, I can almost do all eight without a 'hand' back up. First time I did them I couldn't walk very well for the next couple of days. So I am very pleased with this improvement. Also, no sore hammies to boot.
Walking lunges with the plank rows wear me down, right before the sled push! But I like the sled pushes/hard as they are. Those really get the heart pumping!
That's Saturday.
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Next up! Today!
I won't include all the mobility stuff. Suffice it to say, I do it. But I did do most of the same stuff as above, just some variation here and there.
MONDAY: 1/21/08
A1) 1 arm DB push press
3 sets of 8 per side
20x8, 25 x 8, 25 x 8
A2) Chin-ups (slow eccentrics) Band assisted
4 sets of 5
BWx5
B1) Push-Ups (ALL THE WAY DOWN!!!)
3 sets 10
BWx10
B2) Seated Cable Row (neutral grip)
4 sets of 8
8.0 x 8, 7.0 x 8, 7.5 x 8, 7.5 x 8
had to dork around a bit for the right weights.
C1)Half Kneeling Cable Chop
3 sets of 10
9.0 x 10 x 3
C2) Prone Trap Raise
2 sets of 12
2 x 10 x 12 (2 5lb plates)
Optional: HIIT
10 minutes
11mins for 1.14 miles.
Thats all. I will post tomorrow's workout on time! I promise.
Betcha can't wait. 
Deb