Friday 25.11.11
After work session @ 5pm
Rehab/prehab:
- DB ext rotations: 3×10 (each arm)
- SI Glides (12 each side)
- SI hip2sitz (12 each side)
- prone Femur int rotation (10?)
Postural:
- P1. Sorenson hold @ 90,60,30 sec
- P2. bum burner – 30 sec (each leg) x 3
Play:
- 5 min handstand practice
- flag attempts
- bar muscle-ups
Strength:
- Power clean tech – worked up to 70kg (I think this is what’s upsetting my back… so I stopped after 3)
- Back squat: 3×5 @: 70, 90, 105, 105, 105kg
— felt pretty good. From the bottom to the top I’m really trying to focus on what I’m feeling?! Making sure my glutes are turned on and my back is getting jacked…
Acc/core:
- 3 rounds (untimed): 15 rev hyper @ 30kg, 10 ab wheel roll outs
On a side note: I had a bit of a play with one arm push-ups at this morning’s session and I’ve actually got them! It’s like they came from know where… chest to deck too – Boom! Now I’ll just have to get back into pistols and learn one arm pull-ups… Gymnastics is the shizzle!
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