Saturday, October 17, 2009


This week I have been less than diligent about blogging, but that doesn't mean I haven't been training. I just haven't wanted to take the time to write everything out; this has left me time to think and pray, which I have been doing a lot of lately. But here's a summary of Thursday through Saturday:
  • Thursday: 30-minute run on the trails behind Brentwood Y (4 miles), Inversion
  • Push up on knees: 5 on, 5 off thru 20
  • Visualize recovery for 10–15 seconds (Breathe correctly and visualize blood flowing from heart to lats & pecs and glutes & hips.)
  • Plate front delt raise: 30 quick style (standing, holding a 5–10-lb plate at 10 and 2, raising from just above thighs to eye-level)
  • Repeat all the above 5 times
  • 1-leg squat: 5 on, 5 off thru 20
  • Visualize recovery for 10–15 seconds (Be creative!)
  • Glute ham: 1 rep every 5 seconds for 1:30; start up at arm’s length and go down then up
  • Repeat all the above 5 times 
  • The glute ham set was especially hard, and I split the two up, completing arms at lunch and run/legs in the afternoon.
  • Friday: 1-hour ride on the trainer at night (because I spent the afternoon with Anna!). Note to self: It is too dark by 6:15 to be out on the road then!
  • Saturday 300 swim in the morning, then the following with Will in the afternoon:
  • 10-6-3 EDI (slow 10-count, 10 reps, slow 10-count, 6 reps, slow 10-count, 3 reps; think manual holds)
  • Body-weight squat
  • Glute ham to arm’s length with violent stops
  • Bench press with light bar
  • Plate front delt raise with 5–10-lb plate: iso at bottom (Thrust chest up and squeeze glutes; don’t relax at all, especially glutes and hamstrings!)
  • Push up on knees

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