Training Log: 10/6/11 - Work Capacity & Recovery

Dynamic Warm Up #2
Deep Breathing Drill - Tall Kneeling x 10
Jump Rope x 25
Arm Circles x 5 each way
Jump Rope x 25
Back Roll - V Sit x 10
Jump Rope x R Foot x 25
Jump Rope x L Foot x 25
Wide Mountain Climbers x 10 each
Toe Touch - Squat - Reach Drill x 10
Jump Rope x 25
Scap Push Ups from plank x 10
MB Around The Worlds x 10 each
1 Leg Balance Squats x 10 each legs

Pallof Press 3 x 10 x purple band
Hanging Knee Raise 3 x 10

Pipe Roll & Band Stretch

* this warm up made my hips feel like crap...whew...core was way easier than expected

An Old Lame UB
Shoulder Press
5 x 95, 115, 135,145, 155, 165
3 x 175
2 x 185
Chin Ups
5 x 3

* maybe this one wasn't so bad after all..2 x 185 isn't to shabby...