Work:
--2 rounds of front/left/right planks, 30sec each hold, no RI btwn holds, 60RI btwn rounds
SMR work (10 reps each)
--foam roller - back, glutes, IT bands, quads, chest
--medicine ball - hamstrings, calves
Stretching (Core Performance protocol using rope for assistance):
--calves, 15sec each
--hamstrings, 15sec each
--adductors, 15sec each
--IT band, 15sec each
--quads, 15sec each
--triceps, 15sec each
--up-and-over chest stretch, 10reps
--side-lying internal shoulder rotation, 15sec each
--90/90 core twist, 15sec each
--quadruped rocking, 10reps
Notes:
--Having a fat day--week, really. Diet's been slacking and so will be in check for the next two weeks approaching the summit. Gonna get me some RIPT ABZ
--Listening to the utter confusion and ineptitude among various law enforcement agencies while at work tonight, it's a wonder that general anarchy doesn't erupt at the drop of a hat (not to take anything away from rookie).
--People who invite themselves over to my house, especially this late at night, really piss me off, regardless of how high on my list of friends they are.