Wednesday 9/7/11

Physical: 
Warm Up:
SMR, mobility, dynamic
IT Band release with baseball
quad set
2x10 wall squat
3x 50m Sled drag with 45#
Then:
1. Front Squat 10-8-6-5-4-3-2-1-*1-*1/As Heavy As Possible (ASHAP)
*Do not miss!
2. Clean Pull 10×2/60% of 1RM Deadlift one rep every 3 sec & rest 20 sec between sets. Drop it at the top.

3 Sets of:
3. Barbell Split Squat 12ea
4. Air Box Squat (2″ bellow parallel) + Box Jump Over (12-32″) 3×1+1
3 Sets of:
5. Single Leg Squat 6ea
6. Seated Good Mornings 10
7. Leg Swings 10
8. Stretch (6-12min)

Mental/Spiritual:
20 min. breathing meditation

Notes:
I decided to change the blog to be a blog of what I actually do on a daily basis. In the past it was more idealistic and I was not really that motivated to keep it up. The physical programming is from Maxfitusa.com Max consults me on my programming for powerlifting. The mental/spiritual is still from Mindful Meditation and primarily from the Bible. 

The workout should take about 90 min. the meditation 20, and a daily bible reading about 15 min. So at the end of the day it's about 2 hours of work. 

Comments

  1. lindsay nash schuilSeptember 7, 2011 at 9:51 PM

    Good call. I'll still follow you :)
    ps. good job today coach. you'll get 140 next time!

    ReplyDelete
  2. DuggerSeptember 8, 2011 at 9:09 AM

    missing that was such a let down! I was so frustrated with it. Oh-well. Next time I guess.

    ReplyDelete

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