Tuesday, May 20th Training

gtg:
BB DL 2x2 @ 250lb +
eagle claw pullup on rings 3x2

Workout:
Z-JM ankle, knee and hip
then:
Vo2 Max Protocol, Cadence @ 15
6/6 sets @ 36sec/36sec intervals
then:
2x25 speed squat

notes: All work done by Steve. Felt a bit like punishing myself for my folly on our climbing trip. What better way than some of KJ's VO2 Max work? I am really going to enjoy this for the next few weeks as I work the sets up. Finished with some speed squats which felt good.


Workout:
Z-JM ankle, knee and hip
then:
3x3/3 cossack
1x10 ftw sq @ 16kg
1x5 ftw ohs @ pvc
3x20/20sec one-leg stand on stability disc
then:
A1) 3x20 bw squat
A2) 3x10 pushup w/ feet elevated
A3) 3x5/5 seated twist @ 8kg

notes: All work done by Jason. I trained with Jason for the first time at the club today. Jason was recently honorably discharged from the US Marine Corps. He tore his ACL over a year ago and is now eager to get back in business with training. He said his knee has been a bit stiff and sore (it was a touch swollen) but seemed to do well today with jm, stabilizing work and some light squatting. Got his heart rate up but not too far. No knee pain during the workout...and that is a good thing. Small steps.