Week 36 – Summary.
- Still off track with ongoing tightness in right glute.
Resting HR (week avg): 53
Weight: 88.0 kg (-1.0)
Sleep: > 6.5 hours on 5 of 7 nights
Track sessions: 0 / 5
May 2
Rest Day
May 3
Adcock in early afternoon:
30 * lunge with upward extension, 30 * Single leg Reaching Romanian deadlift in 5s, 30 * lunge with twist, 3 * 10 sec bridge, 30 thrusters. All except the bridge using a 3kg med ball.
4 * modified med ball and push up (12, 12, 12, 22) circuit. Kept the effort in the upper body and core.
30 * long lunge, 30 * Single leg Reaching Romanian deadlift in 5s, 30 * short lunge, 3 * 10 sec bridge, 30 thrusters. No med ball used.
May 4
Rest day.
Physio appointment about pain in glute. The cause is 2 parts. Minor proximal hamstring strain with an irritated sciatic nerve. Have a couple of exercises to help with both. Also been told to stop for some of the exercises I do like deep lunges.
May 5
Fagan Park in the early afternoon:
4 * modified med ball and push up (12, 12, 12, 25) circuit. Kept the effort in the upper body and core.
Rehab exercise in the morning & evening
May 6
Rehab exercise in the morning (missed evening)
May 7
Adcock in the morning.
2 med ball circuits both repeated 3 times. 90 secs between each set.
Circuit 1 all * 10:
- Med ball slam
- Shoulder Press
- Overhead exchange
- Modified wood chop staying in standing position
- Triceps extension
Circuit 2:
- Falling Chest throw
- Backwards overhead
- Side rotational throw L
- Side rotational throw R
- Overhead throw
- Underhand forward
- Stand push ups (14, 14, 20)
May 8
Rest Day