Half an hour prior to training I had received graston on the ankle. The chiro told me the ankle will be temporary weaker because along with breaking up scar tissue some of the adhesion provided stability. So I ditched sl squats and front squats today and put in some heavy goblet squats and rev slide board lunges. Also no ankle rehab exercises today. No plyos either.
I played around with the tempo for some of the strength complex. Longer eccentrics and pauses to increase total time under tension.
3d Breathing 7 minutes
Foam Roll
Joint Mobility
Stretch
Prep
A1. T spine mobility extension and rotation
A2. Get ups with Windmills at top 24kg 1/5 Bottoms up 16kg 1/3 32kg 1/3
B1. Goblet Squat (6/2/x/1) 28kg 8 32kg 8 , 8
B2. Tactical pull Ups (X/6/1/1) 6, 7 20lb Vest normal tempo 8
B3. Stir the pot 20lb vest ( each circle about 3 seconds with 1 second pause) 10, 12 , 10
B4 Shoulders Elevated Glute Bridge Marching 5/5 Single Leg 6/6 , 6/6
C1. Rev Slide Board Lunge with Dowel 8/8 20kg Goblet 8/8 8/8 8/8
C2. TRX Row (X/5/1/1) 30lb Vest 5 10lb Vest 8, 7 - The trx isometrics from monday took some of the juice out of these
C3. Body Saw (mini slideboard) 45lb Plate (2/2/2) 7 , 8 , 6
ESD for tomorrow. I wanted to do snatches but was pretty cooked from the metabolic strength workout. HR was up the whole time anyway so that was a good cardio effect for the day.
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