Tue: 10/28/14, Str (Mike Boyle 1 kb)

In the PM: 

6 min run (4 min easy, 2 min fast)

Dynamic stretch 

Hip mobility drills

2 x 5 goblet squat @ 30#

2 x 10/10 1h swing @ 30#

2 x 10 strict push-up 

2 x 10 shoulder dislocate w/ band

2 x 5 DHNK pullups 

3 x 10/10 2h swing @ 80#

(30 sec rest between sets) 

5 x goblet squat @ 80#

5/5 x 1h press @ 45#

-- 2 rounds, no rest

10/10 x 1 leg rdl @ 45#

5 x DHNK pullups 

-- 2 rounds, no rest

2 min x front plank 

1 x 10/10 windmill @ 30# (slow)

1 x 10 rdl off 6 inch step (slow)

1 x 100 calf raises off 6 inch step

Band stretch 

Comments:

Followed structure of Mike Boyles 1 kb workout. Structure and setup very similar to how our strength trainer set up our workouts in college. This type of template, paired with sport specific work (basketball, soccer, hockey ect) is excellent. 

Warm up

Power movement 

Strength superset #1 

Strength superset #2

Core movements/loaded carry 

(Cover Dan John's 5 basic movements, do a lot of single leg work and correctives and hammer your core)

Left Achilles still a bit tender. Will rest and stretch tomorrow and then run conditioning test w/ my captain on Thursday. Then new training plan starts.