September 7, 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)
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” Box Squats
45x10
95x5
145x5
195x5
245x5
295x5
345x5
385x5
425x5

Weighted Plank
BW+100x30 seconds
BW+153x30 seconds

Side Plank
BWx60/60 seconds

Stretching

Comments: Feeling beat. Yawning all day. I may not have gotten enough sleep after the last workout but I felt like I did the night before this one. Some SI joint aching acting up but still tolerable. Just got to watch it and monitor it as I have been. Had some massage done the day before to try and help with recovery in my legs and upper body with the workouts coming up and the possible schedule change for next week. Warmed up on the AMT. Heart rate 149bpm so same as previous workout this week. Calf raise work after that. Little harder for the uninjured side but I didn’t feel like my hip was so tight like last session so much better. Box touches with both styles felt good. On to squat therapy. Knees were achy. Hip airplanes were good. Balance was a little wonky sometimes but again stayed stable. Band rows and biceps stretch combo after that. Rows felt a little tougher than usual. Shoulders felt really tight on the stretch. Then the lifting. Not much for today as this workout’s workload is reducing with the increased effort for Day 3. So leading things off with box squats. Plan being a top set of five but not a max. All my joints ached and the bar felt heavy. Left glute was sore and right side of lower back was tight. This was going to be a tough one. Warming up I didn’t feel like my unrack was how I like it. I did change the jumps and the plate arrangements but that shouldn’t have made that much of a difference. With how it was going, I wasn’t sure that I would even match last session’s effort for a top set and that had been with reps in the tank. Things felt better when I got to putting on my hard belt. Top set was 20lbs more than last time and I knew I would have to treat each rep like a single (squat take a big breath and then squat again). Got a little forward on the last rep but still got it up. Would have been ugly going for anymore reps. I was beat so thankfully that was it for barbell work today. On to abdominal work. Weighted planks like last time. Two sets of 20-30 seconds. I did the first set with 100lbs plate and while that was tough, I was feeling adventurous. So I had kettlebell added on top for the second set. Didn’t feel as tough for some reason. May try doing this next time again. Then to end things was side planks with bodyweight. Goal being 30-60 seconds again. Just did both sides with no rest right into the next one. Injured side still harder to do. Home to stretch and eat. Got to get some good sleep in to keep being able to perform well.