Monday 2.28.11

Wake Up:
5:30 am

Devotion:
Streams in the Desert

Daily Reading:
Isaiah 46-48

Workout:

Warm Up:

• ROM drills, played basketball with the team I coach

Durability:

• Sprint work: 15 x down and backs on the basketball court
•  9-10 seconds each
• Goal was to finish each in under 10 seconds which I did. Did in sets of 7,4,4 for punishment in between full court drills. Approx 10 seconds rest between sprints 

Stamina:

• Part 1: SOF Workout:
• 2 rounds for quality and time: (15:50)
• 100 pushups
• 100 situps
• 100 squats
• Part 2: 
• 250 stationary lunges (125 each leg) (9:26)
• 50 Squats (2 35lb db's)

Work Capacity:

• 5 rounds, max effort reps for 1 min (using 2 35lb db's for each exercise)
• Deadlift: 31,34,34,28,35
• Power Clean: 17,18,20,15,16
• Push Press: 36,35,32,31,40
• 1 min rest
• Notes:
• Did each excercise with full ROM. DL and PC were to about 6 inches off the floor. Really focused hard on not cheating, especially in rounds 4,5 in the PC. PC are awkward with db's as well and really work the forearms.

Durability/Mobility:

• Mtn Athlete hip mobility drills
• Active stretch

Notes:

• Workout: 
• SOF workout was supposed to have 200 pullups but ran out of time. Did durability and stamina first with the added SOF workout 2 hours before the work capacity. 
• Very pleased with the push press numbers. Took 10 second breaks between each round to write down reps so that explains why the numbers are a little higher across the board. That 10 seconds between each round really gave me a boost in rounds 4-5. 
• The first 100 pushups in the SOF workout were done in around 1:50 which was very encouraging especially since my shoulders upper body are still recovering from this weekends heavy push load. 
• The last 50 or so lunges started to have poor form, probably due to the 200 squats done immediately before hand, however, bad form in unacceptable and that is a discipline that I constantly struggle with when my body or mind gets tired. Just something else to improve on. 
• Body: Sore at first but once the workout started felt great, the running before hand really loosened up my legs and back.
• Nutrition: Clean
• Daily Totals: 
• Running: 15 down and backs (1890 total meters or 1 mile 290 m)
• Pushups: 200
• Situps: 200
• Squats: 250
• Lunges: 250
• DL: 152
• PC: 86
• PP: 174