1:00
4 oz chicken
pumpernickle roll
2 cups mixed green salad
diet coke
3:30
2 cups cucumber
4 oz lean beef
grape fruit
1.5 liter water
5:30
smart zone protien bar
Sprint training
5 min warm up brisk walk
chiro's glut activation exercises 3 sets of each
5 minutes stretching
Tuck Jumps 3 x 8
Rocket Jumps 3 x 8
Lunge Jumps 3 x 8
Line Hops 3 x 8
Skips For Height. 3 x 50
Skips For Distance 3 x 50
Straight Leg Bounds 3 x 50
3 track laps
srinting the straight aways jogging the curves
2 liter of water drank during work out
2 cardio breezes prior to work out
7:30
2 hard boild eggs
10:00
chicken blt salad from wendy's with low fat honey must dressing. Even with the low fat dressing there was way more fat in the this salad then I expect tossing my number off today. Live and learn.
Also the test that I am doing is refered to as a shuttle run and or beep test. You actually don't start at a full sprint it is a moderate pace builiding up where the rest periods get shorter and shorter.
At the info session they said it would equal to running 2.4 km in 11 min 30 seconds. For the yankees that is approx 1.5 miles in 11 min 30 seconds. If I am doing the math right means I need to run a mile in 7:45 and for my HITT sessons I think I need to bump it up to 12 intervals vs 10.
Well this sucks went did my sprint training at the track. I warmed up real well doing all my chiros exercises and then stretching good as well. Things went well felt great after but now my whole side that was fine after the ajustment feels fucked up again and tomorrow is leg day.
Got up at 5 for the gym my leg was still in pain from last night. I hope my chiro can fit me in again tonight I dunno what to do I did all my exercises stretchs pre warm up and am still in pain maybe these plyos are not an option for me.
8:00
4 oz lean beef
grapefruit
coffee
1.5 liters of water