June 29, 2017 – Week 5, 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” Front Box Squats
45x10
95x5
135x3
185x3
225x2
275x1
315x3

Crunches
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Even though this workout is less intense, I still feel a bit beat coming into it from the other sessions. Started out with the AMT. Heart rate started at 146bpm but shot up to 152bpm within 5 seconds. May have been the unit I was using. Calf raises were easy. Right calf felt tight. Regular box touches were good, no issues there. Band rows felt great, noticed my shoulders were sore and tight.. Shoulders were definitely tight on the biceps stretches. Squat therapy was ok, had aches in my knees that went away around halfway into it. Second run through of box touches (sumo style), band rows and biceps stretch was good too. Hip airplanes were tough on my injured side. Kept losing balance so I ended up doing a few more than written. No issues with the other side. Then on to the weights. Only weighted exercise for the session was front box squats again. Same as last time with plan being to do a top set of 1-3 reps depending on how I felt. Only change being the top set weight changing. Aiming for three plates. I wanted to get used to the belts more this time as I wanted to make sure I got more practice with bracing and breathing, especially with the allergies and cold. So put on rehband belt for the double and then hard belt for the single. Another thing I was trying to do was control my descent better. Need to be box squats, not box plops. For the top set, I worked on get my shoulders ready for racking the bar (back still tight from circus dumbbell). Breathing was an issue. I felt I moved better with this time but I couldn’t get my breath, even when I took in air at the top of each rep. I feel like I got pitched forward a little on the second rep. I was essentially flying blind on that last rep as my vision narrowed. I had to guess I was back in the j-hooks as I was very close to passing out. Got to be careful and have spotters next time (though I did have the rack pins). This feeling hasn’t really been an issue for many years. Need to work on this more. Jumped right into crunches for a high rep set. Easy. I forgot my band for sidebends so I had to wait until I got home to do those. Also easy. Stretched and ate.