July 20, 2017 – Week 8, 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
45x11
95x5
135x5
185x5
225x3
275x2
275x2
275x2

Leg Raises
BWx50

Band Side Bends
ABx35/35

Stretching

Comments: Energy low. Felt very unmotivated yesterday. Just rolled a tennis ball on my upper back and went to bed about 2hrs early. I was hoping it would leave me feeling rested. It did not. Did some more rolling on a tennis ball in the morning before work as well as some massage. Got up to 92 today. Started out with the AMT. Heart rate topped out at 156bpm. Same as last session. Then on to the exercises. Calf raises were but calves felt tight. Regular box touches were ok. Felt tightness in my left hamstring and tarps. Band rows were good, still trying to get the back to feel good. Biceps stretch was good. Squat therapy went off without a hitch. Second run through of box touches (sumo style), band rows and biceps stretch was good. Not as much hamstring tightness this time. Hip airplanes were tough on my injured side. Only lost balance once on my non-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 box squats. Same as front box squats last week. Working up to three doubles with two plates for speed work. Timed rest of two minutes. Lost count on the first set with the bar. First work set felt good but I felt I went down to fast on the second rep. Second set felt off and my right knee was aching. No issues with the last set. Leg raises followed for high reps. Felt tough by the end. I’m not sure if I did 50 or 60 reps. I lost count. Band side bends followed after that. No ab cramping so that was good. Home to do some chores, stretch, eat and sleep.