Chris Leach's Page

Sept. 21 Monday - Friday: No training, felt like I was getting sick. Think it might have been the constant changing of weather. Did run around with Troy's kid most of Thursday evening though.

Saturday: Fight Gone Bad.

Sun & Mon: Don't remember doing anything

Tuesday: Did some one arm kettlebell clean & jerks
5:1 alternating sides, and alternating between a 50lb and a 35lb KB
Then some Turkish get-ups

Wednesday: Did the CrossFit workout. 6 rds. Able to do the first 3-4 rounds of stric… Continue

Tuesday:
1. ankle tilts
2. toe pulls
3. ant 45 CCHC
4. shoulder distraction

~30s two hands swing
~10s one hand swing (each hand)

Kettlebell snatch (practice)
3 x 2-4

6 round Tabata row (didn't strap in because of a broken strap. damper setting 5)
1. 5
2. 5
3. 4
4. 5
5. 5
6. 4

1. L-side shoulder circle in R-torso rotation
2. tibial nerve glide

Wednesday:

1. ankle tilts
2. toe pulls
3. ant 45/ lat lunge CCHC
4. lumbar circles

Kettlebell snatch
2-3-5-10
2-3-5-11

Thursday:
1. ant 45/lat lung… Continue

Thursday, September 10

4 Z-Drills that improve ROM
1. ankle tilts
2. toe pulls
3. L-shoulder circle in R-torso rotation
4. CC hip circle in lateral lunge

6 Round Tabata row (damper setting 1, CRAPPY chain... UTD...)
1. 5
2. 5
3. 6
4. 5
5. 5
6. 6

1. L-shoulder circle in R-torso rotation
2. CC hip circle in lateral lunge

Friday - Sunday

Ankle tilts, ankle circles, CC knee circles, thoracic glides randomly throughout day

Monday, September 14

4 Z-Drills that improve ROM:
1. Lateral ankle tilt… Continue

Tuesday, September 8, 2009 (Short on time)

2 Z-Drills that improve ROM:
1. ankle tilts
2. toe pulls

Turkish Get-up (1-1-1-1-1 each side)
16kg x 1
20kg x 1
16 x 1
20 x 1
16 x 1 (squat style)
**UTD rec doesn't have a KB larger than 24kg...

Deadlift (5-3-2)
225 lbs x 5
245 x 3
255 x 2
**been awhile since I've pulled a load like this
**grip and back are limiting factors -> flexed finger circles and more deadlifts

2 Z-Drills that improve ROM:
1. pelvic tilts
2. thoracic glides

Wednesday, Sept… Continue

“Snatch/Cardio Respiratory”

4 Z-Drills that improve ROM:
1. Toe pulls (unweighted, +5, 10, 15 lbs)
2. Ankle tilts (unweighted, +5, 10, 15 lbs)
3. CC Knee circles (unweighted, +5, 10, 15 lbs)
4. Scapular camshafts and thoracic glides

Snatch (one breath at top)
2-3-5-10 x 2 each arm

2 Z-Drills that improve ROM:
1. Toe pulls (unweighted, +5, 20 lbs)
2. Thoracic glides

6 round Tabata row (able to maintain sync. resp. throughout)
1. 6 cals
2. 6
3. 6
4. 6
5. 5
6. 5

2 Z-Drills that improve ROM:
1.… Continue