Day 44

Today's Notes:

So I met with Cris this morning. It was... Intense.

Dude is a total sadist. But thank god for that - I learned a lot.

We did a leg series, but it was different from what I've been doing lately. We started with a 10 minute jog to warm up, then did squats - and in between each set, i had to run 3 sets of stairs.

OUCH.

Anyway, the actual workout is below - but one thing I have to mention is that during the high-step cross run (a sideways run over the step platforms, one foot in, followed by the other foot, then one move to the next one - fast, with high knees), I thought I'd try to look all cool, like I knew what I was doing, so I raised my head and looked forward instead of watching my feet (what you're eventually supposed to be doing, but I wasn't used to the spacing and the size of these steps), and I tripped and twisted my left ankle.

So that hurt. And i looked silly.

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The Workouts:
(You can read descriptions for all of these exercises here)


Morning Session (weights)

Wednesday: Leg Day + speed training

10 minute warmup jog

Squats - 3 sets x 20 reps @ 225lbs
SUPERSET with: Stair runs x 3 each set

Leg Press - 3 sets x 20 reps @405 lbs
SUPERSET with: Wall sits - 60 seconds each set

Leg Extension - 3 sets x 20 reps @ 125 lbs
SUPERSET with: Leg Curl - 3 sets x 20 reps @ 125 lbs

High Step Slow Run - cover minimal distance with high-knee steps - down and back (40 yards) x 4 sets

Carioccee hip twist run - down and back, down and back (40 yards) x 4

High-step bag drill (sideways) - down and back, down and back (7 steps / hurdles, about 15 yards) x 4

In-and-out shuffle-step drill - down and back (7 steps / hurdles, forward one, back the next, about 15 yards) x 4

30 minutes treadmill hill climb @ 2.5 mph, incline of 15

HOW I FEEL:

It was TOUGH, but good - I can definitely feel a much deeper ache (good pain) in the legs. Cris was very complimentary of my initial session, saying that there's a lot of work left to do, but that I'm on a good course. I think I'm going to hire him to work with me when I'm in town.

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Evening Session (drills and whatnot):

Iced my ankle. That's it.


HOW I FEEL:

Blah. I hate it when I do this. Again, I really, really hate injuries. Especially knowing I have a week before the big show. I think I'll be fine - I'm mobile and direct pressure isn't hurting me. It's the side-to-side stuff that twinges, and that's the majority of what I'll be doing at the tryout.

Braces, bandages, ibuprofen, and the grace of God willing, I'll be okay.