June 22, 2017 – Week 4, Day 2

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Squat Therapy (16” Box)
BWx25

Sumo Box Touches (12” Box)
BWx25

Band Rows w/Biceps Stretch
MBx25/10 seconds

Hip Airplanes (supported)
BWx7/7

16” Box Squats
45x10
95x5
135x5
185x5
225x3
275x3
315x2
365x1
405x1
455x3

Leg Raises
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Again, not feeling my best going into this workout. Allergies acting up. Haven’t had issues in several years so very annoying to have this popping back up again. Sleep not the best the past two days, trying to get that under control again. Some aches in the injured areas but nothing to write home about. Warm-up on the AMT. Heartrate up to 151bpm. Calf raises followed. Easy stuff really. No issues with box touches in either style. Rows and stretch felt good. Squat therapy felt good, no knee aching. Hip airplanes followed that. Balance was tough on my damaged side. Starting to notice a pattern with this session being the hardest to balance with all the lower body reps prior to doing them. Got to keep it up. Then on to box squats. Still working up to a top set for 1-3 reps. Trying to maximum effort into each rep. No miscounting on any sets this time. The goal had been to go for 450lbs for the top set but I felt compelled to keep with the quarter, plate, quarter jumps. Hard to fight that some times. Got my three but it was definitely the three hardest reps of box squats so far. Last two especially. Felt a lot of pressure in my head getting though the midpoint of the lift. With how hard these were, I thought for sure my form was terrible and I was bent over. Video suggests I wasn’t. Stuff is just getting heavy. Glad that it was just abs after that. High reps on the leg raises and band obliques. Abs were pretty tense so leg raises were fairly tough. Not too bad with the band stuff. Home to stretch and eat.