Last couple days…

Thursday 1/1/09
a.m.
joint mobility, chi kung

p.m.
holosync meditation 60:00

Friday 1/2/09
a.m.
joint mobility, chi kung

p.m.
ME Squat/Deadlift
mobility, foam roller, sacro-wedgy, spine-worx
1. zercher squat w/ssb: 5xbar, 3×85, 3×115, 1×135, 1×155, 1×175
2. long cycle: 24kg x 1:00-5, 2:00-5, 3:00-5; 20kg x 1:00-7, 2:00-7, 3:00-7; 16kg x 1:00-9, 2:00-9, 3:00-9 –>rested 3:00 between each 3:00 set.
3a. 45 degree back raise: 3×10xmed ball
3b. lat pulldown: 3×9x140
4a. grappler: 3×5x25
4b. band leg curl: 3×10xpurple
*stretching then holosync meditation 60:00 before bed

Good training session today. Watched more of Genpo Roshi’s Big Mind, Big Heart DVD tonight. Great stuff.