Tuesday, Feb. 15
by, February 15th, 2011 at 06:16 PM (1874 Views)
Med ball slams on racquetball court, 15-20 minutes
-- floor slams, overhead slams, backward rotational slams, start slams, reverse scoops
-- I added a new one today: backward overhead throws.
backward rotational slams:
http://www.coreperformance.com/knowl...l-address.html (though I stand much further away from the wall and throw it a lot harder than shown here)
overhead backwards throw:
[nomedia="http://www.youtube.com/watch?v=QVvoAsXiGYQ"]YouTube - Overhead backwards med ball throw[/nomedia]
overhead dislocations with broomstick & twisting dislocations:
-- http://ericcressey.com/tag/broomstick-dislocations. A trainer showed me how to do the twisting variation.
decline reverse crunches, 25
long arm crunches, 50
overhead squats w/45 lb bar, 15
squat swings w/25 lb plate, 15
tricep press negatives, 50 x 2 x 10
bicep curl, 40 x 2 x 15
HS iso lateral hi row, 180 x 1 x 5 (spaced out and forgot to do further sets of this exercise)
standing broad jumps, 10
extreme angle lunge step ups, 2 x 10 each leg
RC Work, 15 minutes
Bike, 20 minutes
Massage, 60 minutes
Had very tight quads and hamstrings from the lack of yoga. Scapular area was the usual mess.
Glad I got this in as I had a terrible night's sleep. Mini failed to set her alarm and I had to get up and drive her to school. (Fort Son left early.) Not cool. My new year's resolution was to attempt to get to sleep earlier, but thus far I have abjectly failed. My body seems hardwired to want to fall asleep very late and get up late. And, apart from my corporate law firm + early rising with young kids life, that's how I've always been. Throughout most of college and law school, I tried never to take courses before 10:00 am and I have never exercised in the early morning. My doc suggested that my sleep travails of the last few years may be due, in part (so many factors of course), to the reversal of stimulation. My day is now relatively quiet and my afternoon/nights are full of kids, driving, errands, etc. I'm fine if I can just sleep in (and ignore my family). Interestingly, the entire Health & Science section of the Washington Post was devoted to the topic of sleep. And there was an article on mediation that I'm including for Bobinator:
Checking my calendar, I see I have PRP on Thursday. That is probably better for my off day, though I always feel sluggish swimming the day after a deep tissue massage.
Got a chuckle out of this. Mini Fort is leaving Thursday for States. For the county to approve the travel trip, I must be advised and acknowledge in writing that she is participating in a water based activity with the risk of drowning and death.
A take on the Ian Thorpe comeback: