December 16, 2016 – Week 1, Day 3

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Box Squats (17”)
BWx25

Regular Box Touches
BWx25

Squat Therapy (17” Box)
BWx25

Sled Drags
105x100’
125x100’
145x100’
165x100’
185x100’

Prowler Pushes
105x100’
125x100’
145x100’
165x100’
185x100’

Stretching

Comments: Getting better at getting through the bodyweight exercises in quick succession. Feeling a little tired. Very cold out yesterday and today. 5 minutes on the elliptical again. Heart rate got up to 158bpm at the end. Left calf is still pretty tight, even with the walking and massage yesterday. Probably has more to do with it catching up from the increased atrophy from the nerve issues with the injury. Not as tiring (or noticing the lactic acid) with the calf raises this session. Wide stance box touches felt fine. Feeling more like a warm-up at this point which is hopefully a good sign. Box squats next. Focusing on keeping good form like last session. Definitely getting fatigue in my legs (quads). Some reps I felt tightness in my hamstring where I’ve had issues before related to the disc issue but it went away quickly. Back to box touches with my conventional stance. Went about as well as the wide stance ones. Got to keep building. Squat therapy next. Really trying to keep my lower back stiff to keep the flexion in my lumbar spine to a minimum. I think I improved on the form from last time. Again, no shoulder issues which is also good. Had to beat feet home to do push-pull sled work. Used whatever light was available. Five runs of drags followed by five runs of pushes. Really, really light weights, going up a small amount each set. No issues. I was worried my legs would lock up on me from the squats with the cramping I was feeling. I used the same weight for both exercises. Finishing weight was still easy but that was the plan. Next time, I should be doing this when there is still light outside. Ate recovery burritos and plan to get a good deal of rest. One week down.