Roll out, resistance band knee exercises, dynamic stretch, jumps
3x3-3 single leg hurdle: 3 hops to the right, 3 to the left. repeat on other foot
2x8 wall ball lateral throws with step. both sides
2x5 med ball overhead, toss at wall with step. both sides
Sprint work:
3 cones in a line each 5 meters apart. Start at middle cone facing the wall, explode to side cone in 3 steps without turning body (sort of lateral running), good body position for turn, set feet for turn and explode out 10m to far cone. 3 from each side
Lift:
3x 8-8-6 snatch (45,55,65) -- yay! never done barbell snatches before!
3x 10 toe-touch-squat (12# ball)
2x 8 standing in-line-lift (17R)
3x 6-8-8 bench (95, 90, 90)
3x 8 RFE squats (60, 70, 70)
2x 20sec lat band stretch
3x 8 TRX row
3x 8 2DB SLDL (40, 45, 45)
3x 8 dynamic push-pull w cables (15, 16, 16 R)
Conditioning:
6x 30 on, 30 off slideboards
Food:
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Today (Thursday 1/24/2012) I ran 3 miles at the office gym, and also overcame my dislike of socks that go past my ankles! what a plesant surprise! I wore black ski-socks to work because I could, and they doubled as great crew-height socks for running when folded down! I used to hate wearing socks greater than or equal to ankle socks but not including tall socks worn for sports. woohoo!
3 miles < 30 min
HR 186
Some stretching
13 minutes abs
winter melon soup made with pineapple hearts, apples + pears, spiced pork, yu cai + chinese cabbage, beets, peanuts, celery + mushroom stem + five spice tofu
What is a "vegetarian oyster"?
ReplyDeleteIt's some sort of fake meat that my mom brought back from the Buddha center a few night ago. It looks like an oyster, tastes like an oyster, has consistency like an oyster, and feels like an oyster. She didn't like it thought because it was too real haha. I can't find it on google but I'm sure it exists!
ReplyDeleteThis reminds me of Kerri trying to make us look like a team and quack like a team -- there goes a team!