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.

5x2ouch

foam roll, leg swing warmup

5x2 -- 120, 120, 120, 125, 130.
3rd set easier than first. 125 was okay. 130x2 was pushing it, R SI-joint area ouchie a while afterwards...

95x5, 45x8 RFESS

3x40 bent knee raise (CC progression standard)

15min 4.0mi stationary bike

400mg ibu...

HRV 80

HRV up to 80 today, one of the higher scores so far, bpm 50..

today is rest day #4... hmm. climbing stairs is okay, maybe i just needed rest?