July 13, 2017 – Week 7, 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
225x2
225x2

Crunches
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Lessening the intensity of this session yet again. Focusing on this being more of a prep for the heavy event work on Day 3 as this cycle wraps up. Stupid humid out today, sweating just walking from the parking lot to the gym. Traps quite sore still from circus dumbbell work. Started out with the AMT. Heart rate topped out at 152bpm. So back down from elevated reading last session. Calf raises were ok. Right one was a little behind this time but still good. Regular box touches were good, no issues there. Felt good on my tight hamstrings. Band rows were easy and felt good to move through that range of motion. Shoulders were definitely tight on the biceps stretches. Especially the right side. Squat therapy was ok, less knee aches compared to last time. No hip aching on these so that was good. Second run through of box touches (sumo style), band rows and biceps stretch was good too. Shoulders felt more even on the second set of the stretch. Hip airplanes were tough on my non-injured side. Only lost balance once on my injured side and at least a half dozen times on my good side. Then on to the weights. Only weighted exercise for the session was front box squats again. Reduced weight and intensity. Working up to three doubles with two plates for speed work. Timed rest of two minutes. Trying to work on the descent where I’m not super slow but have control. Box squats, not box plops. I feel like I was moving better by the end of the sets. Not heavy enough to see if my breathing has improved though. However, I did notice that the hip and SI joint ache seemed lessen/move so maybe that is something good. It started up after the heavy set of these two weeks ago so perhaps these shifted something back into the correct place. Who knows. Jumped right into crunches for a high rep set. Easy. Band side bends followed after that. No ab cramping so that was good. Injured side felt a little tender but not painful in anyway. Home to do some chores, stretch, eat and sleep.