Training Log

11/19/2013

• Lax Ball SMR

Warm-up:

• Lateral
• Hip Cradle
• Step over to Lateral lunge
• Rotational lateral lunge
• Low lateral walk
• Cross over hand walk
• Side shuffle
• Carioca
• Lateral Skip
• Stick stretches
• Overhead squats with stick

Prep Power Work:

• Box Jumps: 26” x 5
• 5 Jungle gym roll outs
• Box Jumps: 34” x 5
• 5 Jungle gym roll outs

TGU Swing Super sets:

• 1 TGU each + 10 power swings(down swing emphasis)
• 16kg-20kg-24kg-32kg 

Overhead squat ( 1 min rest)

20kg (bar) x 4/ 20kg x5 (w/ heel lift)/20kg x 5 (wider stance toes out no lift/20kg X 5 more speed/

20kg w/ pauses

Straighter leg deadlift (1 min rest)

64kg (bell) x 5/96kg x 5(16kg+32kg*2)/104kg x 5(20kg+32kg*2)/112kgx5(24+32*2)/64kg (32+32*2)

Sleds and Suitcases:

• Lateral drags x 5 x 150lbs
• Suitcase 32kg

Skill and exercise

One of the double edged swords of fitness is the skill component of each exercise.  The technique and form of performing each exercise is a constant evolution.  No matter how advanced you are there is always more you can get from each exercise. The best athletes in the world are constantly refining what they do.  After you reach a certain level, performance comes from the little things.  Tweaking also makes the same old exercise fun and exciting.  There is no perfection just the pursuit.  Enjoy the journey and have fun!