Time to Reflect

Visit Bonnie at Venice for gymnastics at 8pm

Go to swim night at Culver City Plunge at 7:30pm

Thursday October 23, 2014


Ankle DROM
Hip Bridges
Bird Dogs

Warm Up

Jog 200m
5 burpees
Run 100m
10 air squats
Sprint 50m
15 tuck ups

Cool Down

Work on your EIE goal, individual mobility issues or weakness

Wall Extensions, 2×10
Bottom of Squat, accumulate 3 minutes



20 minutes or 4 Rounds of:

Romanian Deadlift x 6-8 reps, slow down, explode up
Double-Under Practice x 60 seconds
Wall Climbs x 3 reps, with 5 sec pause at top

Notes:  For the RDL, focus on keeping your lats engaged and tension in your hamstrings.  This is a great drill for improving your olympic lifts.  Practice perfect on the Double Unders.  Stay in your comfort zone with the wall climbs and go as vertical as you can maintain quality position.


Complete as many rounds and reps as possible in 12 minutes of:

2 Rope Climbs
100′ Bear Crawl
100′ Burpee Broad Jump
10 Calorie Row

Notes:  Prescribed is 15′ rope climb.  Scale to rope lowers if needed to maintain safety and intensity.

Advanced – Active Recovery Day!

100 Meter Warm-Up Swim

Two sets of:

25 Meter Finger Tip Drag(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)

Rest 20 seconds between each 25 Meter efforts

Two sets of:

50 Meter Thumb to Thigh(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)

Rest 30 seconds between 50 Meter efforts

Two sets of:

25 Meter (½ length closed fist, ½ length swim)

Rest 20 seconds(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

Every two minutes, for 16 minutes (8 sets) for times:

Swim 25 Meters @ 100% effort – note times

Every three minutes, for 18 minutes (6 sets) for times:

Swim 50 Meters @ 100% effort – note times

200 warm down

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them
Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them
Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

– AND/OR –

Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

I have been seeing a Rolfer weekly and have seen measurable improvement in the mobility of my structure and quality of movements (like running, airdyne, walking). I highly recommend finding a body worker with knowledge of both myofascia and human movement.

Inflammation Maintenance:

This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Don’t forget the role diet plays in inflammation! Drink your fish oil and eat your veggies. I have also found EMS (electro muscular stimulation) to be quite effective as well.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A slow cooker is key to making sure you have plenty of good foods (especially meat) convenient with little effort. You can get 7 quart hamilton beach models on amazon for about $35. If you struggle with your nutrition or planning for the week, set up an appointment with me for help.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.  

In case you’re wondering what these “bird dogs” are that keep appearing in Prehab…or in case you think you know.

With the PCF World Championships on the horizon (Nov. 1) I challenge you to take 3 minutes to reflect on your journey towards achieving your EIE challenge goal.

Use the first minute to remember why you wanted to focus your energy towards the achievement of your personal goal. Why do you want your future self to be able to link toes to bar, lift heavier weight, weigh less weight, etc? How will you feel when you achieve your goal?

Use the second minute to reflect on your plan of action, and your discipline in sticking to it. Did you throw together an arbitrary plan of action, or did you seek out help from a coach in creating a personalized one? Did you stick to your plan 100%? If not, why not?

Use the third minute to envision how the final stretch will go. How will you stay motivated and disciplined? If you weren’t motivated and disciplined, what can you do right now to get on the right path? What will you do today during the cool down to move you a few steps closer?

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