Friday, March 9, 2012

03-08-12 Pre-Season Speed and Power W1D2

I did my MRI today.  It was an interesting experience.
I worked out tonight as well.  Here is how it went:

The Rehabicles Episode 9:  http://youtu.be/K-tV_HkO2bo

warm up
- walked on treadmill as my back no longer allows me to run on the treadmill due to pain(WTF is going on in there?).
- extensive stretching from all angles.
- SMR with foam roller and new lacrosse ball.
- Mobility WOD work.

Dead Lift
bar x 10
100 x 8
135 x 6
160 x 10 sets x 3 reps - 10 secs. of work/30 secs. rest

Over Head Press
bar x 10
105 x 6
115 x 10 sets x 3 reps - 12 secs. of work/25 secs. rest

Pull Ups
3 x 8

Kroc Rows
3 x 10

Hammer Plate Twists
3 x 6 each side

Ab Wheel Lay Outs
3 x 5

Ab Band Pull Downs w/ Monster Mini
3 x 15

CARDIO: 30 minutes hike on treadmill.

Workout Summary:
A lot on my mind.  Difficult to totally focus.  Worried that I can't run on the treadmill.  But the workout was taxing and that's what I'm looking for right now.


IMAG0459

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