Rrehab and Conditoning.

6/9/2010 9:25:23 AM6/15/2010 9:29:00 AM -
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Thursday, Saturday and Monday
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THur 30min stepmill, Friday no cardio

THursday
-three laps with prowler no weight. With the 1 inch steel added for pads, the weight is almost 50lbs.

Saturday
-15 laps with the sled
-three more laps with prowler no weight
-rehab work

Sunday
-8 laps sled
-Break
-4 laps modified upper rehab work.
-ran the hill again. zig zag again. 10 to 12 10yard sprint up hill then back down over a 120 to 150yards for 3 rounds

Monday
-one lap prowler, one lap with 6lb ball holding in a overhaead press position, one lap prowler



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Wednesday
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Wed 30 mins stepper

Training
-hanging abs(sort of)just wanted to add alittle pressure to the cuff and shoulder in that particular position(arms up in the 90 degrees) to create some firing and neural connecting. THey ended up being small knee ups istead of the usual feet straight and up to the hands 3x8
-took blue bands and crossed them up one over each shoulder and looped under the feet(sort of a front regualr squat 3x12
-cossack using stump straps to hold onto 3x20per side
-GOt this really bright idea to run 3/4 speed spirnts on same said hill from sunday. Plan was 75 to 100yard then walk and recover 50 to 75 yards. Did the first three good, on the fourth I felt good so I picke up the speed and was trucking good when my hammy locked up and ended my fun.
- stretching to loosen it and roller work. still knotted.



6/8/2010 7:02:36 AM -
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Monday
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MOnday, Tuesday 30 mins each stepmill

MOnday
-Lots of Seatred rows light
-ONe arm db press 3lb on left, worked up on right to 60lb x 20 reps
-flyes 2x20
-chops with band in tall kneeling position4x20 per side.
-half kneeling 5 per side.Bottoom portion of turkish get up where you almost come up out of the lunge. worked here with arm in strap for ROM and to keep the bicep and tendon from locking down too hard.




6/7/2010 11:13:21 AM -
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LAst week
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cardio wise
45mins sunday, 30mins the rest of the week on the stepmill through saturday

This past week was not a great week for anything. A client of mine passed on tuesday from complications after another heart attack. He suffered from many ailments like jiont delbilatating rheumotoid arthritis(he was suppose to be in a wheelchair from age 16), 3 ro 4 hear attack with bypass in the early 80s, numerous stints(9 I think)and alot of other issues. I trained him off and on for a number of years until the pain issues were too much. He was a good dude and a solid man through and through. No matter how bad he felt, he did not complain about the cards he was dealt. He just did what he had too.


Compounding to theweek, we had the state bodybuilding show on Saturday after the memorial on Friday.

Wednesday I lunged with 40lb of vest stopping every 1/4 of a lap to do 50BW squats. Was tore up till Sunday.

THursday-sled drag 6 laps. slow and tired from Wed.

Sunday-3 laps with the wheelbarrow(2 forwards, 1 backwards)
-there is a long hill beside the gym about 10 to 15 yards high and 110 to 120 yards long. I got the bright idea to esssentially zig zag the hill sprinting up and jgging down looping along the way. It amounted to 12 small sprints. This was sort of fun and when I got done, I was thinking of ways to make it more horrible like 5 passes or put a weight vest on and make 3 passes.

I just listened to the Talent Code. Very interesting book and now Talent is Overrated. I also have the Innovator's Dilema in the lineup while reading Repositioning. They all say the same thing essentially. What you focus on and how much you focus is what determines your level of success in ANYTHING

Spud