TWO 26 - 28

Monday 26

Core Session
Single leg squats, tubing exs for shoulders, push ups, planks, superman, hip abduction, clams, bridge, and hollow hold

Track Session

LMLS. 1.8 up with drills and strides. 8 x 400m (1:50.4, 1:54.3, 1:50.4, 1:51.6, 1:44.4, 1:44.4, 1:40.1, 1:39.7). 2.15 down. This was a great workout, hard but not too hard.

Recovery
Foam roll and trigger ball

Tuesday 27

I have a little flare up with right knee. 

ROM/mobility
Foot Rx, hip flexor, and adductor stretch

Gym Session
Balance disk
Planks
Free Motion eccentric calf #160 #120
Hammer Kneeling hamstring #30
Paramount hip extension #175
dumbbell shoulder press #30 #35 #40
Atlantis squat #180 #270 #360
Nautilus Compound Row #140 #155
Free Motion Dual Cable chest press #22.5 #25 #27.5

Average Joe's volleyball: We won 2-1 tonight against Vlad's team. We fell behind by 11 in game one and rallied to win 25-20. It was a great comeback. We lost the second game, then held on to win the third. (Games YTD 37)

Wednesday 28

I'm traveling to Atlanta today for CDC meetings. I hope I can get my run in this evening.

Atlanta Run

Running in Atlanta wasn't much fun.