Banded hamstring pulldown progression (do 3 sets of 10-12/leg, find an appropriately challenging variation from this series for this week – https://www.youtube.com/watch?v=XWs9Kyg6nFM)
Did more than just one, did a couple extra exercises here
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Single leg bridge from low box x 5/side, 2-3 sec hold at top of each rep, slight knee bend throughout, 3 sets, rest as needed – https://www.dropbox.com/s/r7mes5cqzq3ck2g/MVI_5608.MOV?dl=0
do these as just isometric holds or negatives only if needed
Got in reps here and it felt fine
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90 degree trunk twists from GHD sorenson hold with hands behind head x 3-5/side x 3 sets, rest as needed
done
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Dynamic hip opening warmup (40-50ft/movement x 2x through) – https://www.youtube.com/watch?v=WIiWBJh03ow
done
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4 sets for times
AB 2 min @ 300 watts, steady, into
Run 400m (replace with 500m row if needed for hamstring)
16 burpees to 6in touch
24 russian swings @ 70lbs
rest walk 4 min bt sets
3:40
3:50
4:12
4:18
I did not try and push the run at all today, more of an internal fear. At this volume I didn’t expect it to be an issue. Last week on the running was good through 2000m, so felt we should be ok through 1600, was just glad there was no residual discomfort left over. Also done on TrueForm. First two rounds were run at around 8 min mile. The third round the fall off was on the run. I’m not ready to give this one to a lack of fuel substrate, just feel the fatigue kicked in from my long morning on Wed and less about fueling. Not to mention it was freaking hot. Worked on pushing hard in the burpee, trying to maintain a 4 second cadence, a big chunk in the middle I would try and push to a 3 second cadence and finish back maintaining that 4 second. I did well with this plan all except for the last round,
Shoulder update: post session through out the night shoulder felt great and no issues. And this morning, end range external rotation feels more uncomfortable and limited, where yesterday before training, that end range was somewhat painful. These are all good signs as good blood flow, down regulation, and manual therapy will get back to feeling normal.