3/1/2010

stretch...quads, hamstrings, gracilis

back squats.... 2 x 6 x 200 lbs...WOOHOO. That's big stuff for me!

situps, incline board, 10 lbs plate 19 as fast as I can

incline db press, go for speed...2 x 8 x 65, and then four more to build character, though they weren't exactly "fast".

front/side/transverse jumps..single leg .... 5 cycles each side

hammer wind core crushers on roman chair ...10 each way, 12 lb medicine ball. Pretty funny, I was going for as much extension as I could and I slid completely off the chair on #7, going clockwise.

cable chops lo/hi and hi/lo really go for speed ...43 lbs "on the stack", 2 x 8 each side, total 32 chops

hip adduct/abduct .... 8 x 150 pounds "on the stack" left and right both ways

row machine ... 8 minutes 2:20/km, 1 min < 2:00/ km ...total 9 min.