Tuesday, October 6

A. Wall Walks, 5 x 2 reps, rest 2 min **hold 30 sec after 2nd rep each set
B1. Press @ 30X3, 4 x 4-6 reps, rest 45 sec
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause
+
Air Bike 5 min high consistent pace
rest 60 sec
x 3
+
Air Bike 2 min high consistent pace
rest 30 sec
x 3
+
10 min easy jog 


Worked on mobility both ankles, shoulders and hips. Also ordered a voodoo floss band from rogue, until it comes in I'll use one from Dr. Hardin office.

Wall walks were okay

Press I did strict press concentrating on keeping core tight, I have a problem of arching my back,so today I worked on keeping the spine neutral.  Worked up to 105# on the last set but only got 5 reps.

Pull-ups were okay, the last set was hard to keep the 5 seconds down

Air bike, haven't done this in along time, 3rd set of 5 mins I started feeling it, glad the next 3 sets were only 2 mins  each still felt a burn in the quads.

10 min jog,  felt my knee a little afterwards but not enough to say it was hurting.