10/20 and 10/21

10/20/16
notes:  knees, ankles, calves a bit tight.

300m x 4 with 7 mins rest.      45s,43s,43s,46s.  Did this running on right hip at track.  only 1 turn.

A. PC/PJ x3    175 x 4.  Tried to keep it light and snappy.  Jerk is sloppy as I haven't done it in >6 months.

B1. braced 45 degree DB rows x10   50x5 sets
B2. incline DB press x10       50,60 x 3 sets.

C. Cossack squat x10 x 3.   unweighted.  Really worked mobility here. Felt good.

D. russian twist   x 20 x5.


10/21

10x50m sprint in supine position.   Sets 2-7 were snappy.  Good drive phase and got to top speed quick.  Also felt top speed start to drop a bit around 40-45m.

A. PS x2.    135,145,145.  These felt really bad.
B. OHS x5    115 x3.   This causes right shoulder pain.  And as a result the load I can use is completely dictated my how much of that pain I can tolerate. I don't plan to use these again.
C. jefferson curl.  5x5.  Used 15# KB standing on 4" plate.
D. band resisted hip thrusts with shoulders elevated on bench.  5 reps with left leg, 5 reps with right leg, 5 res both legs.   x 3 sets.   2s pause at top.
E. downward dog.  60s x 5.   bent knees


10/22 will be a rest day and likely will get back on it Sunday with some runs and circuit training.   Will make adjustments to program starting with Tuesday 10/25.