modified workout3

walk to track
warmup jog 3x200m

dynamic warm-up [high knees, buttkick, shuffle, carioca, exotic bird+t-spine opener, bounding, leg swings, donkey kicks, tapping, toes & heels]

400m@309+
200m@503+walk+
800m@1043

moderate start then slow, break, faster last 300m or so (good groove).

5min throwing practice @ oval. off, but long distance flicks => good power (b/c of heavier + light rep TGUs?)

300th!

foam roll- not that tight cept sides of midback

hang clean (power position from knee)- 5x65,75,85,95,105.

(5x105 is most reps at that weight)

3x20 calf raise

1x10 bent frog raise

20min 4.7mi stationary bike

20 run

where's my bike? another day search #fail

20min interval jog/run to/from/on track;

30s-3min intervals, slow-medium speed

R ankle tighty but better after L wrist circles (elbow straight)

progression bent

foam roll (R quad tight) / trifecta (straight leg chair sit)

3x40 bent knee leg raise (progression standard)

3x15 calf raise

135x5+155x5 deadlift

21min 5.0mi stationary bike

tennis swings; swings

sun:
watch audrey run
play a bit of tennis with shaina

mon:
trifecta- progress to straighter knee in chair hold
try partial bridge but not there yet. point hands the other way (towards legs) in floor bridge
twist

64 16kg swings--1h/2h mix

raise & swing

mon:
35+20+20 bent knee raise

thu/today:
64 16kg swing (1h+2h)

recovering

still recovering from cough.

fri:
arm thingy
3+3 8kg 1/2 TGU
1+1 16kg 1/2 TGU

sat:
SMR
3x30 bent knee-raise
3+3 8kg push press

floor

floor SMR: right TFL (lower) focus
trifecta

3x20 bent-knee leg raise
5x wall vertical plank extend
2x25 towel-elevated calf raise

hospital CC2

monday (dec12):

floor SMR
static holds

35+30+25 floot bent-knee raise
hip flexor stretch on chair

32 fwd / 32 backward lunge
BW sideways step/squat

3x20 double-towel calf raise

hospital CC

hospital!

friday:
10 wall pushups
10+10 RFESS BW bathroom
10 BW squats
lower-trap vertical plank to extended forearms.
(25+5)x3 bent-knee raise


saturday: (elevated HR, productive cough)
floor SMR (R glute med/TFL)
static holds / trifecta: chair sit
downward facing dog to upward
8+8 RFESS BW chair

5min stationary bike (vertical plank w/ arms for increased HR)

sick

still sick... sickest i've been since june or so? last time my HRV dropped precipitously. w172 (!)

light, clean

foam roll, R TFL tightest

trifecta: chair bent leg, straight bridge hold, twist

warmup, hip flexor on box
3x8 hang clean: 65, 85, 95.
lower R back a lil meh and R ankle a lil eh but not too bad.

5-3-2 DL, snatch-style (but close grip)
135x5, 185x3, 205x2

3x20 flat bent knee raise

16min, 4.1mi stationary bike

oops forgot to do calves
---
3x25 calf raises on stairs

before dinner:
3+3 8kg 1/2 TGU to high post
1+1 16kg 1/2 TGU

0.5+0.5 building 50lb sandbag carry

light CC

2x10 wall pushup
2x10 vertical door pull

foam roll: R glute tight/weird
trifecta

2x10 hip flexor foot on box stretch

3x20 calf raise
3x12 flat bent knee raises

5 reps plank to lowering, one arm at time

15min 4.0mi stationary bike

last practice

lower R back/hip got better lots by day 2, but still 2 tabs naproxene. somewhat deconditioned, but throwing not too bad.

got dishes in scrimmage, 5 handblocks on zipper drill. could be a little closer as second handler on trap.