Training Log Archive: coach ld

cables:
@90lbs. - triceps ext. x 10
straight arm presses x 10
kayak x 20, canoe x 10 each side
@60lbs - triceps x 30
str. arm presses x 30
kayak x 60, canoe 30 each side
@30 lbs. - triceps x 60
str. arm x 60
canoe x 60 each side, kayak x 120

body bar "cleans" x 10, deadlifts x 10
kettlebell squat-swings x 10, lawn mower x 10 each side
ab roller 2 sets x 10
hanging leg lifts x 10, dip bar leg lifts x 10

Nice, breezy, warm day. Had to pick up some stuff for school so I rode to the store - the long way. The knee was ok :). The swelling has subsided.

C • Knee a little better 2

round 1, 1 min. AMRAP at each station
round 2, 20 secs.on, 20 off x 3 at each station

bench dips
box step-ups
skipping
plank
med ball seated twists
mt. climbers
squats
push ups
lunges
kettlebell squat-swings
burpees

Weight room circuit with class - they need structure.
30 secs. @ 50% of 1RM
3-6 reps at 90% of 1RM
8-10 reps at 70-80% of 1RM
x 6 stations: biceps curls, triceps ext,. lat pull downs, shoulder press, kettle bell squats (carefully - knee is not as swollen but still stiff), deadlifts
with a core station after each one:
a) 30 x each crunches, roll ups, side crunches
b) 30 sec. each forearm plank, each side
c) 30 x each dbl leg lifts, scissors, lateral dbl leg lifts
d) 30 x each straight mt. climbers, diagonal knees, side knees
e) 30 x chest raises, 10-count: I, Y, T, W, 30 x superman flutters
f) 30 sec. each on therapy ball: sitting, kneeling, plank tucks

Beautiful warm spring day. Goose and the Girl were up north canoe tripping so I took Tman to Island Lake and rented a canoe. It was pretty calm and Tman is so relaxed and cooperative in the canoe it was easy - relatively speaking. I got a decent paddle in, saw the loon mom nesting, saw my first goldfinches of the season, and lots of turtles - piled on top of each other even.
Paddled down the east arm - had to be back in an hour in the rental boat so I kept a good tempo while Tman sat happily like a little prince.

various planks, push ups, dips, ab exercises
balances
long stretch
knee is still stuck

Can't do much leg stuff but I did a pretty good upper body/core workout.