March 6, 2018

Daily score: 8

Workout:

A1. Loaded kneeling calf stretch; 30 seconds x3; rest as needed

done

A2. Standing loaded calf stretch; 30 seconds x3; rest as needed

done

A3. Standing single leg calf extensions unloaded @41x1; 8 reps x3; rest asneeded

done

B1. Single leg straight legged hip extension isometric; 10 seconds
x4/side; rest 20 sec
B2. Single leg glute bridge; 5 reps with 3 sec isometirc hold at end
range squeezing glutes aggressviely x4/side; rest as needed

done

C. testing out jumping and calf work - maybe single unders would be
better than doubles.  keep core and glutes tight

done, sets of 15 du's, some 20 inch box jumps

D. Clean grip deadlift; amrap (-2) unbroken 155# x1 set (maximum 20
reps, maintain quality positions and do not grind any reps)

20

E1. Arch body hold; 30 seconsd x3; rest 30 sec
E2. Bent knee hollow body hold; 30 seconds x3; rest 30 sec

done

+
mobility work 20-30 min

done, shoulders, thoracic spine/neck

The calf stretches I altered a bit.  I think my ankles are so flexible I just wasn't feeling anything. So on the kneeling one I basically leaned my body weight into the knee.  The extensions are way way more difficult for me on the right/recovering leg.  I can't get as high on that toe except on the first rep, and they fatigue super fast.  Glute work went well.  The exciting thing is I survived the jump work without any issues!  I was very cautious.  Started with singles, then small sets of doubles, peppered with ankle CARs.  Box jumps felt like no trouble.  Calves were tight afterward but no 'danger' signals.  I did feel way more tense jumping with my core and glutes engaged that I usually do.  I usually try and relax but maybe that was a problem.  The DLs really did feel super smooth x 20.  E series was no trouble.  Thanks!