01 September 2010

AM

Hill Sprints x 8 (100m hill. 15 seconds sprint, 105 seconds recovery)
Pushed off with my bad leg each time


Knee Rehab

1 Leg 1/4 squat hold 3 x 60s
Calf raises with heel walks 3 x 30
Terminal knee Extension (from heel raise) 3 x 55
1 Leg 1/2 Squat 3 x 30

I also did some stretching, rolling and some hip mobility work.


Circuit (30 seconds between exercises, 90 seconds between rounds) (PM)

Sledge Hammer Slams x 20 (Each Side)
Push ups x 10
Wall Ball Substitute x 10 (16kg KB)
BBag Swings x 10 (Each Side)
Dead Lift x 20 (24kg KB)

Rounds x 5
Total Time 32:55

1 mile run to cool down.


Good day.

Alan