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January 14, 2012

FMS, Double Swings, Deadlifts

FMS:

Foam Roll (L) IT Band x 5:00
Foam Roll (R) IT Band x 1:00

Posterior Weight Shift Toe Touch
Anterior Weight Shift Toe Touch
Assisted Straight Leg Raise 

Assisted Squats
Band Loaded Abduction Squats
Loaded Dorsiflexion

Tall Kneeling D1 & D2 Chop

Double Swings:

Double Swings 35+35lbs (70lbs) x 10
Double Swings 44+44lbs (88lbs) x 10
Double Swings 53+53lbs (106lbs) x 10
Double Swings 64+64lbs (128lbs) x 10 
Double Swings 70+70lbs (140lbs) x 7 

Deadlifts: 
*All reps resetting after each rep, focusing on 3 points of contact on my left foot, and a hard arch at the bottom. 

Deadlift 155lbs x 6
Deadlift 175lbs x 6
Deadlift 175lbs x 6
Deadlift 175lbs x 6
Deadlift 175lbs x 6
Deadlift 175lbs x 6 

Half Kneeling Light Military Press Practice:

Kneeling Press 35lbs x 6L+6R
Kneeling Press 35lbs x 6L+6R
Kneeling Press 35lbs x 6L+6R
Kneeling Press 35lbs x 6L+6R
Kneeling Press 35lbs x 6L+6R
Kneeling Press 35lbs x 6L+6R 

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