Triple Threat

Workout 7 May 2009:

For time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Results: 18'10
Previous best: 24'52* (22 Mar 09)

Today's workout went a lot faster than the last time I did it about a month ago. Part of that is due to doing kipping pull-ups today whereas I did ring pull-ups last time. I also know I tackled today's workout harder than I did last time. How much of the nearly 6.5 minute improvement can be attributed to either factor is hard to say.

Psoas Stretch
This is a great stretch that targets the psoas (aka tenderloin if you're a butcher / meatetarian) but also works the adductors and hamstrings nicely.

Get down on the floor with both hands and knees on the ground. Put one leg forward with your foot on the floor so that your front leg is bent at the knee at about 90 degrees. Now extend your rear leg in back of you so that it is almost completely straight with just a very slight bend. The weight of your rear leg should be on the ball of that foot and the foot should be in a forced arch position.

Keeping your back straight and in line with your rear thigh, slowly try to bring your chest down to the floor. You probably won't need to bend much further than the line your front knee is on. You should feel the stretch primarily in the upper thigh of your rear, but this stretch also identifies and stretches a lot of other areas that are tight, so don't worry if it feels like a lot is being stretched. Hold this position for 15-20 seconds.

Switch legs and repeat.

I also like doing this as an isometric stretch. To do this, you do essentially the same thing in front of a wall. Instead of putting your hands on the floor, put them in front of you against the wall and then push against the wall with the ball of your rear foot (without decreasing the "stretch" in your psoas).

Enjoy.

Mark Rippetoe Quote of the Day:
"My own opinion of Greg [Glassman] is that he has done more to legitimize actual training in the minds of the public than any other person since Arthur Jones destroyed it in the mid-70s."