Stay Safe

Wow has life changed dramatically in the United States in just a few days and it’s going to change even more in the next week.

I seem to be adjusting to the time change. Yesterday was a rest day and I had PT at 8:30. My pain has been gone, I’m moving well, and I have a ton of exercises to do now, so they did a re-eval. I was much better in all of the tests and my hip range of motion in one of them was around double. I graduated! Glad I finally decided to the Dr and then get PT. I was very impressed and now will continue doing my exercises for the foreseeable future to hopefully fix this issue. I walked 20 minutes on the treadmill in the afternoon for 1.33 miles and did 2×5 on the steamboats. In the evening I did 8-6-4 of the McGill Big 3.

Today I got out in the garage around 4pm. I’ll probably will be avoiding the gym for a long time and I suspect it won’t be allowed to stay open by the end of next week anyway.

Warm-up

• 5:00 Airdyne (2.58 km – 105 cals)
• Monster Walks (Hip Circle)
• 2×15 Steamboats (blue band)
• 3 Sets
  • 10 Scap Pull-ups
  • 15 Air Squats
• Incline Bench Press
  • 10×45
  • 5×75
  • 5×95
  • 5×115

Strength

5 Sets

• 5 Incline Bench Press (135#)
• 15 Lateral Raises (8#)

Inclines were hard!! I figured I was going to go much heaver than where I ended up. It’s been a long time since I’ve done those.

Conditioning

4 Cycles

• 3:00 AMRAP
  • 10 Box Jumps (24″)
  • 30 Shoulder Taps (back to wall)
  • MAX 5/5 Reverse Lunge Knee Drive
• 1:30 Rest

I was looking for a new movement to hit the glutes and found these. The balance was much harder than I expected.

The box jumps felt good, but the shoulder taps were a real struggle. I was kicking up with my back to the wall, which was part of it, and then it took me a few rounds to get in the groove of shifting my weight from side to side properly. I did 48-53-58-56 on the lunges.

Then I did some of my PT exercises and decided to skip the McGill Big 3 today.