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that race walk video is absolutely bananas. how.

And of course. Back went out tonight on set 2of 435 doubles. Weird. Warmups felt absolutely explosive. Top single of 475 FLEW up. First set went easy and the second FELT easy but I felt it pop and just dropped it. Fuck my life. No more lifting this week, will try again next Sunday if I recover well. May drop all squat and deadlift for a month and focus on explosive accessory work. Sounds fun in season.

Otherwise interesting night for all the wrong reasons lol

Date: 24/11/2018
Soreness: legs are tired
BW: 65.5kg

Condition: It was a wet day and rain had just recently stopped when I arrived. It was cold but little wind. It was a nice session too. Gym was crowded so had to make do with little space for my mobility stretch warm ups.

Warm up
   ankle mobility
   dynamic calf stretch
   lying hamstring stretch
   single leg glute bridge
   lunge quad stretch
   high knee holds - strap around thigh near knee is easier to hold at heavier weights than feet strap @40kg x 20 sec each leg
   
Gym Workout - experimental
   treadmill sprint
      - 15km/h for 20 sec approx
      - 20km/h for 20 sec approx
   Note: Just testing out the treadmill speed, as it speeds up it does get louder so I hope it doesn't attract attention.

Track Warm up
   A walk x 2 x 20m
   A skip x 2 x 20m
   A run x 2 x 20m
   Fast high knee runs x 10m
   Alternating high knee drills x 30m

Workout
   2 x 10m sled sprints @ heavy load 40kg

   1 x 10m sled sprints @~15% bw, 10kg

   1 x 10m sprints

   2 x 30m sled sprints @~15% bodyweight, 10kg

   2 x 30m sprints
   
   1 x 50m sprints

   Plank x 1 min

Cool down
   walk back
   stretch

Comment
Had to get the bus as car was being used. But recently when I go to track I witness some weird shit. Last week a guy making doughnuts with his car which you can hear screeching from a far and this time A mid size dog was running around very active, he jumped over the railing, which is at both sides of the road and ran across the road and jumped over the other railing, then later on he was coming at the railing diagonally and i see a car coming, I'm thinking maybe the dog will not jump over but rather it was coming at an angle directed at the car jumps over the railing and lands right in front of the car, emergency brakes pulled and dogs head and neck hits the headlights and breaks it and then it runs off a few meters and jumps over the other railing and stops and looks back and then it continues running lol. the car driver was keeping an eye to see who the owner was to be held responsible for the damages lol. It was a good session. I enjoy the feeling of running with a sled and then running without a sled. with the treadmill run I want to start at around 36km/h and then try progress on wards. Good session.

Same routine as last post for M-W-F this past week. Super sore today from helping a friend with rusty over used brakes on a car. Was grinding metal to metal. Took like 6 hours to replace the rears. Don't have many power tools to help so my forearms and back are super sore from so much clamping on vise grips and pulling on stuff.

Anyway, 2 nights ago I slipped in front of my house and hurt my palm pretty bad. Scrape wasn't too big but it was super deep, will upload pic later. Can't put even light weight on it, so I'll probably be doing strictly core/leg stuff this week.