Warmup
Rehab 1, no resistance: 3 x 10 - sitting flexion, standing flexion, sitting straight leg raises L/R
Movement prep: 5 way shoulder mobility, L/R
(1) Modified "Cindy" - AMRAP in 20 minutes:
5 pullups
10 pushups
15 calf raises
First 10 minutes w/ 14# backpack @ 1 round per minute (10 rounds)
Last 10 minutes bodyweight @ AMRAP (12 rounds)
(2) Mob - snatch position groin against wall, psoas pole stretch, calves
- Notes: First metcon in a while so I felt this one pretty good. Felt good with the backpack, then on the bodyweight my lungs were feeling it. Calf raises aren't ideal, but it was the best sub I could think of. First day of rehab...went well and I think this rehab is going to be much more effective. i am thinking the progression will be to increase to 12 or 15 reps next time, then come back down to 10 with a low resistance band, then work up both reps and bands. Tried some shoulder mob before the workout today instead of after just to experiment. Trying to keep the stretches short in duration before but still work on ROM, longer static afterwards.
- Nutrition: Good. Finished my bag of whey today and I am not going to get another one. Going to start the experimenting with whole milk/chocolate whole milk/food and dick around with that for a while. If I don't seem to be recovering as well then I will go back.
- Body: Seem to be getting a mild cold. Throat is not feeling very well from the last football game, and I think it just started developing from that. Constantly on fire and lots of junk in there. No soreness. Starting some light anterior hip stretches, but I am going to limit it to once per day and only when i am warm just to keep from overdoing it. Rest of the hip is fair game.
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