4/9/09 – High Intensity Day
I got up early to go for a walk with my wife and dog this morning. This was followed by breakfast and a quick full body joint mobility session using the Intu-Flow program.
I climbed a few trees today around noon, just for fun, and continued with some more joint mobility. I’m really trying to “clean the slate,” especially my spine mobility.
After work, I did a 15 lb clubbell training session…
Repeat 3X to warmup, no rest:
10 double clubbell swipes
10 single-arm mills per arm
10 hammer swings per direction
Swipes – 5 sets of 17, 1 set of 15 (30-60 seconds between sets)
Mills – 10X10/arm, (no rest)
Hammer Swings – 2X25/direction (no rest)
Rating Perceived Technique 8+
Rating Perceived Effort 5-9 (9 is for grip during swipes)
Rating Perceived Discomfort 0
3 Run-throughs of the Spider Monkey Flow from the Prasara Yoga Instructional DVD. Also did some full body vibrations afterwards.
Notes: surprisingly, my legs are not sore at all from last night’s session. I did squats, squat jumps (forward, backwards, and laterally), reverse lunges, front lunges, lateral lunges, forward/reverse lunges, and single leg squats. I finished with some basic BodyFlow to relieve some of the tension in my legs and I think this had a major effect on my post day DOMS (which is about 1/10). I just enjoyed another banana berry protein shake (recipe here). Now, it’s time to make the dog some dinner.
To your health and success,
Fitness Professional and CST Athlete