[Phaedrus49er]

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:
--Man, I am really wearing down fast. I should've taken a break a couple weeks ago but wanted to wrap up this program before Little Rock. Mind and body are iffy, but almost there.
--On a related note, I think I figured out my hand problem. Yesterday while re-racking a weight plate, I caught my hand between two plates. Hurt like a mofo. A fracture isn't out of the question, especially since the pain hasn't subsided. Oh well, almost done.