Anvil or Hammer


End Month1 , Start Month 2

Posted in Uncategorized by Mike on March 20, 2011

Wednesday 03/16/2011
Run 2 miles 5mph pace 1% incline
Easy jog

Thursday 03/17/2011
1 month check up with Kurt
Great progress. Lost something like 4 lbs and 2 inches off my waist
New exercises to work with

Friday 03/15/2011
Short on time
BodyWeight 251.5

Mobility Drills
Pre-test top ankle
Post-test top of foot

Snatch with open rotation
Pre-test top of foot
weight 35lbs
unilateral Y
Reps 130
Post-test bottom of top of foot
Notes
left lower back tension. Tried to minimize

Deadlift
Pre-test top of top of toes
weight 60lbs
unilateral y
reps 50
post test top of top of toes
Notes:
felt tension continue to build, bailed out due to tension

Towel Rows
Pre-test top of top of toes
weight 40
unilateral y
reps 40
post test top of top of toes
notes
back tension began to go beyond discomfort. Bailed out as a result

Sit outs
just did a few minutes to work through these

03/19/2011
Off

03/20/2011
Pretest bottom of shin
mobility drills
post test top of ankle

snatch w/ open rotation
pretest bottom of ankle
weight 16K
unilateral Y
reps 110
posttest point top of top of foot
Notes
1-100 consecutive, singles after
Keeping a stern eye on back tension

Deadlift
pretest middle of top of foot
weight 135lbs
Unilateral N
Reps 75
Post test bottom of top of fooot
notes
keeping an extremely tight eye on back tension

Towel Rows
pretest bottom of top of foot
weight 16K
unilateral y
reps 150
post test middle of top of foot
notes
felt some body tension, can see it in my off hand, may need to adjust posture

Lunges
Pretest middle of top of toes
weight BW
Unilateral Y
reps 139
Post test middle of top of foot
notes
had to do stationary, I usually do these as walking at the work workouts
I think the loss of ROM was due to added quad tension from doing these stationary
2 minute rest and test improved to top of top of toes

Sitouts
Pretest toe nails
weight BW
unilateral Y
reps 70
post test bottom of top of toes
notes need to check form with Kurt. I was ending in a crab like stance 90degrees off from start

Jump rope
no testing
time 2:30

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