Graston May 21 - 22

Portland, OR Graston Technique

Autologous Blood Injection right proximal groin

Plan to rest for minimum 4 weeks.

4 mile Run

Gem Heights Route

Kettlebell Single Arm Snatch Workout

45lbs x 40 each arm (total 80)
30 left, 30 right, 10 left, 10 right
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Push-ups 34, 33, 33 = 100
Single leg Supine Bridges 2 x 15
Sidelying Bridge legs elevated 2 x 15

400 meter Repeats

4 x 400m (1:39, 1:38, 1:39, 1:36)
Walk about 100m (1:30 rest)

Circuit x 20 min

4 rounds:
Jump rope with double unders x 1-2 min
Famers walk with 45lb Kettlebell
Walking lunges x ~15 each
Push-ups x 25
Pull-ups/Chin-ups x 8
Sprinters leaning against tree

8 x 100m sprints

Warm-up followed by sprints
8 x 100meters @ 17 sec
400m finisher at 1:30

Kettlebell Complex; 9-12 PRT Training

3 rounds x 8 reps 45lb KB:
Single Arm Cleans
Single Arm Overhead Presses
Squats
Swings