Wod

Wednesday: rest from lifting, did stretching and mobility work.

Yesterday:
Deadlift 3x8 RPE 7
Dumbbell walking lunge - 3x10 RPE 8
Single leg extensions - 3x15 RPE 8
Single lying leg curls - 3x15 RPE 8
Machine seated hip abductions - 3x15 RPE 9
Standing calf raises - 3x12
Planks

Cardio - level 15 incline treadmill for one mile

Today after work:
Dumbbell Incline Press - 3x8 RPE 8
Reverse grip lat pulldowns - 2x8 RPE 8
Assisted dips - 3 x10
Barbell Bent over rows - 3x12 RPE 7
Dumbbell lateral raise - 3x15 RPE 8
Face pulls - 3x 15 RPE
Hammer curl - 3x8 RPE 9
 
I’ve not ran, hiked or treadmill for over 2 weeks due to my heel. I got shockwave therapy a couple days ago and will do 4 more sessions. It’s supposed to be effective. Dr told me to try running around 5min and seeing if it’s sore the next morning, then go from there.

20min stretch/mobilty

5 sets
50 Push Ups
20 Windshield Wipers
250yd yard

Finished with 20min of stretch/mobility/balance work, knees over toe lunges with no weight, etc.
 
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