13.4.12

13 APR 2012

Physical therapy
Lots of plyos

12.4.12

12 APR 2012

Warm up
8 min bike

Conditioning
5 rounds
12 Air squats
25 elevated feet push ups 12 in box

Forgot to time again

11.4.12

11 APR 2012

Warm up
8 min bike

Rehab work
3x10 air squat
Plyo work with ladder
Down and back
3x one foot each square
3x two feet each square
3x hoping

Conditioning
5 rounds
10 dips
5 pull ups
Forgot to time it

100 crunches

10 APR 2012

Physical therapy today

9.4.12

9 APR 2012

Warm up
8 min bike
5 min stretch

Rehab
3x10 air squats
3x10 one leg press
3x 10 one leg squats

Conditioning
Max effort  press x 8
135
145
155
165
175 -PR
185- fail
180- fail
180- fail

6.4.12

6 APR 2012

Warm up
5 min bike
3 rounds
10 push ups
10 crunches
5 min stretch

Conditioning
8 rounds
8 pull ups (dead hang)
16  clapping push ups
24 sit ups (feet  no anchor)

40:48

5 APR 2012

Rehab work
5 min bike warm up
5 min stretch
3x10 air squat
3x10 Bosu ball lunges

Conditioning
10 rounds
10 leg lifts
10 superman

11:05

30 min elliptical

5.4.12

4 APR 2012

Warm up
7min bike
3 rounds
10 close hand push ups
20 crunches
10-15 min stretch and movement practice

Conditioning
30 rep
135# power clean/push jerk (ground to over head)

9:56

4.4.12

3 APR 2012

Rehab work
3x10 reps air squat
3x10 reps lunges
3x20 calf raise both feet

Conditioning
5 rounds
10 pull ups
25 push ups
30 crunches

24:28