Monday 1/5/09 – training

Monday 1/5/09
a.m.
joint mobility, chi kung
p.m.
DE Squat/Deadlift
spine-worx, sacro-wedgy
1. box squat: 8×2x205+green bands
2. speed deads: 8×1x275+mini bands
3. long cycle: 20kg x 1:00-4, 2:00-4, 3:00-5, 4:00-5, 5:00-8
4a. lat pulldown: 4×10
4b. hanging leg raise: 4×10
*Holosync before bed

That’s all. I was filming some demo kb videos with Lisa before training tonight, I didn’t warm up and some of the box jump drills tweaked the shit out of my back. Started knotting up before training so I tried to work the spine-worx and sacro-wedgy a lot, got through training ok, put a ton of Biofreeze on it and it was knotted like hell when I woke up this morning. Going to stretch the hip flexors and external rotators (these take the pressure off) a ton today and might have to visit the chiro. Shit happens.