A. Reverse med ball shot toss; 3 reps x 8; rest 2:00
- 10# med ball 15 yards
B. Clean grip RDL; 8-10 x 5; rest 2:00 - use straps to take pressure off the elbow
- 275 *knee felt like it would allow me to get to my VMO it forces me to use mostly side of the quad and hamstrings and glute.
15 minute amrap @ 85%:
50 double unders
10 burpees over rower
rest 3:00 x 3
- 5 Rounds plus 40 reps on Jump rope.****I could have done the rounds about 2:40-2:55 but I would wait for the 3:00 minute mark.
- 4 Rounds plus 50 reps and 333 meters on the row...*getting dizzy a little.
- I did not do the last round I'm still have 3-4 buckets of baseballs to hit and some throwing to do. Please forgive me for not getting that last one in. It is a great grind workout and a mental toughness one to stick out. I'm looking forward for this knee to get better so I can really attack the full load like you want me too especially for strength. I went to Cyro and got the knee and IT Band Laser.
C1. Banded terminal knee extension; 15/leg x 3; rest :30
C2. Bird-dog; 5/combo x 3; rest 1:00
D1. Banded X walk; 8/side x 3; rest :30
- yes and 4 way machine
D2. Side lying hip ADduction; 8/side x 3; rest :30
- 4 way hip machine