November 28, 2017

Daily score:  8

Workout:

A. Box squat; 5, 5, 5, 3, 3, 3; rest 90 seconds

105,115,115

125,135,135

B. Ring dip eccentrics; accumulate 25 reps as slow and controlled as
possible to full range

Done

C1. Tuck ups; 20 reps x4; rest 30 sec

Done

C2. Arch body rocks; 30 seconds x4; rest 30 sec

Done

C3. Side plank overarch; 10 reps x4/side; rest 30 sec

Done

C4. Clean grip RDL; 8-10x4; rest 30 sec

95x10x2

105x10x2

C5. Seated single leg band hamstring curls; 20 reps x4/side; rest as needed

Done

+
Arms only airdyne sprint 15 seconds @100%
rest 1:45
x10
(rest as needed to recovery bw sets 5/6)

All 4-6 cals

I have to be careful not to externally twist from the ankle during the squats or I get a twinge of pain in the leg.  Fixed the issue by toeing out a little.  Having said that, I’m not able to run or jump but otherwise the leg is feeling great.  Arms only sprints are a lot of core work!  But I’m sure you know that :).  Thanks!