Training Logs for 8/28-8/30/12

Here’s all the work done in the last few days:

8/30

1st Session: (Morning; 60 minutes; Moderate Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Sprawls  L, R

30-minute trail run
RPE: 5
RT: 9

Achilles Tendon Stretch L, R
Forward Bend

2nd Session (Late Afternoon; 60min)
-Teaching Power Yoga Class

COMMENTS: Today should have been a jiu-jitsu day, but what with taking Kyanne to the airport early in the am, and then coming home and taking a 2hr nap – I didn’t have the space for it… Back at it tomorrow.

8/29

1st Session: (Morning; 60 minutes; Low Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Sprawls  L, R
Muay Thai

2nd Session: (Afternoon; 40min)

DE Resistance Session

Warm up:
Neck Circles
Swimming Shoulder Rolls 10reps F, B
Elbow Circles 10reps 3-way
Wrist Circles 5 @ way
Finger Curls
Back Arch 5reps
Flatfoot Squat 10reps
Jumping Flatfoot Squats 5x

A-1 BB Hang Snatch 1×10 w/65lb; 3×5 w/85lb (25)
A-2 Weighted Vertebrae Sit-ups 5×6 w/25lb plate (30); Side Crunches 5×6 L, R (60) (90)

B-1 BB Hang Power Clean 1×10 w/85lb; 3×5 w/105lb (25)

C-1 Power Jerk 1×5 w/85lbs; 3×5 w/105lbs (20)
C-2 Toe to Bar 3×5 (15)
RPE: 4-5
RT: 8-9

Tactical Get up w/Kicks
Long Arm Reverse Rolls

Compensatory Yoga

COMMENTS: Weights used were approx. my 50% 1rm max… I was working on speed (in the pulls and turn over) and techniques – since it had been almost 10 weeks since I last played with the Olympic lifts… None of this is ooohhh – aaahhh… I  don’t expect to make it into the Olympics – especially at my age… 🙂

8/28

1st Session: (Morning; 40 minutes; No Intensity)
Joint mobility: Top to toes +
Flatfoot Squats: 10, In-the-Hole Hip Rotation 10/5/5
Modified Hamstring Curls 10reps L, R
Elevated Wheel Pose 1x
FCBD: Basic (slow 10 count holds)
Descending Shin Roll to Ascending Shin Roll from Flatfoot Squat 3x L, R
Balance Toe Squat

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