September 13, 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)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

16” Front Box Squats
45x10
95x5
135x3
185x1
225x3
225x3
225x3
225x3
225x3

Crunches
BWx30

Leg Raises
BWx30

One Arm Barbell Holds
(R)185x40.53 PR+2.8 seconds
(L)185x33.42
(R)185x36.55
(L)185x36.23

Stretching

Comments: Had to adjust when I did this workout this week due to a rescheduled dentist appointment. This was the only week where adjusting workouts was probably going to work since the intensity of Day 2 has been lowered with the increased focus on event work. Doing my best to combat symptoms of the SI joint issues flaring up. Massage, ice, ibuprofen and Icy Hot. It is annoying. Warmed up on the AMT. Heart rate got up to 149bpm so back down from the higher result from the day before. Calf raise work after that. Tougher than I would have liked. One legged stuff was noticeable tougher. Box touches with both styles felt good. Just feeling the SI joint stuff but not getting any worse. On to squat therapy. Pretty good on the knees. Like the day before, just noticing the SI stuff. Hip airplanes were pretty good too on both sides. Was hoping these would alleviate some of the symptoms. Band rows and biceps stretch combo after that. This felt good. For weights today, starting things off the front box squats. Still lighter fare with speed being the name of the game. 20lbs more and two more sets on to last time for five triples (I did EOMOM for the rest). SI stuff felt somewhat better doing these. As what seems to be the case, felt better as far as form and speed as I went. No frame deadlifts today so light abs that felt good before going home to train in the garage. I could have done the grip stuff at the Y but I wanted to get home to start prepping dinner so I didn’t have a late night (that still ended up happening). Used the same weight as last time for the barbell holds with the plan being two sets a side. My right side improved to just over 40 seconds on that first set so I felt things would go well. My left side had other plans. About 12 seconds short of my best on that side the first set. Not sure what that was about. Perhaps the bruising in the forearm from back to back husafell stone training sessions had something to do with it. It is usually my stronger grip side so surprised my time went down on that first set and it was behind my right side on all sets. But at least I did better on the second set with the left side. Finished up with a light massage and stretching. Two days of rest before event work will hopefully let the niggling issues calm down.