2/23/11 - recovery

recovery workout

stationary bike- 12 mins, level 10
circuit- 1 set, 15-20 reps

• ATF squats- 95x20
• strict OHP- 95x20
• pulldowns- 120x20
• pushdowns- 50x20
• db curls- 20x15
• cable low rows- 120x20
• round back GMs- 95x12
• arched back GMs- 95x10
• RDLs- 95x20
• ATF squats- 95x15

shotput drills- focused on setting up in braemar position with maximum hip separation so that when I squash the bug" it will cause me to coil up even more for a better release. also attached a mini-band to the rack and focused on gliding while holding the mini band, allowed me to feel better separation while getting my toes and legs in position.. need to focus on getting that back foot down and open immediately to allow continuous flow into the power position and release.

stationary bike- 5 mins, level 10

nice little recovery session, went into the workout feeling tired and worn down, achy, knees sore, etc.. came out feeling great.

2011 PHX games in t-minus 3 days (almost 2).. looking forward to some huge PRs..