Anvil or Hammer


play out the week

Posted in Uncategorized by Mike on March 27, 2011

Wednesday 03/23/2011
I took the day off. 3 days in a row was feeling like enough

Thursday 03/24/2011
Starting test point: tops of ankles
Mobility Drills
Test Point:top of top of the foot

Snatch with open rotation
Pretest:middle of top of the foot
Weight:35lbs
Unilateral:y
Reps:146
Posttest:middle of top of the foot
Notes:

Deadlifts
Pretest:bottom of top of the foot
Weight:60lb
Unilateral:y
Reps:90
Posttest:bottom of top of the foot
Notes:

Towle Rows
Pretest:top of toes
Weight:60lb
Unilateral:y
Reps:84
Posttest:toe nails
Notes:

Lunges
Pretest:toe tips
Weight:Bodyweight
Unilateral:y
Reps:140
Posttest:toe tips
Notes:
I didn’t have the room to do walking lunges like I usually do. These we stationary with a crossing pattern

Sit out
Pretest:floor
Weight:bodyweight
Unilateral:y
Reps:90
Posttest:toe tips
Notes:

Friday 03/25/2011

bodyweight: 250.0

Starting point:top of ankle
mobility drills
test point: mid ankle

Snatch with open rotation
Pretest: bottom of ankle
Weight:35lbs
Unilateral:y
Reps:124
Posttest:middle of top of foot
Notes:

Deadlifts
Pretest: bottom of top of foot
Weight:60lbs
Unilateral:y
Reps:95
Posttest:bottom of top of foot
Notes:

Towel Rows
Pretest:top of top of toes
Weight:60lbs
Unilateral:y
Reps:80
Posttest:bottom of top of toes
Notes:
I forgot my usual hand towel so I used my actual shower towel, a beach towel. It added quite a bit to the grip aspect of this

Lunges
Pretest: tips of toes
Weight: bodyweight
Unilateral:y
Reps:157
Posttest:toe tips
Notes:
I have typically interlaced my fingers over my head for this exercise. I was noticing that as I did reps I was getting hamstring tension on the forward leg. I noticed my opposing arm was tense too. I begin holding my arms straight up in the air and it seems to remove this tension.

Sitou
Pretest: toe tips
Weight:bodyweight
Unilateral:y
Reps:60 (my have lost count)
Posttest: floor
Notes:
I’ve noticed a couple times that on my first few reps to my right I can’t drive the hips through. I try and I reach a point in the ROM where the muscles just won’t fire. It feels very much like it’s related to that old back injury. If I keep working the exercise though, I do eventually work through the entire ROM and it feel incredibly good.

Saturday 03/26/2011 – off

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