Run after first snows

18:00 Home

Run 4K

Stretch: Hamstrings
MobilityWOD Ep 331-334: Modified couch stretch, hamstrings with compression.

18:30 Home

Warmup

15 minutes of
Swings 30 sec 24Kgs
Footwork 60 seconds.

Ab wheel 2x10

Stretch, Calves, hamstrings.

Rehab as usual. I'm doing heel drops everyday and will only post if I change things.

19:00 Home

Warmup.

Swings 30 sec x 20
Footwork 1 minute
15 minutes

Hollow rock 3x20

AT Rehab: Heel drops  3x15

Strech: Calves, front splits,

Fencing practice

17:45 Fencing

Warmup:

Bouts

1. A. 3-5
2. A. 2-5
3. A. 1-5
4. A. 1-5
5. B. 15-13
6. B. 12-15
7. B. 15-15

Lesson

Stretch: Low lunge, calves, wall splits, chest
Rehab AT: Heel drops 3x15.

11:00 Home

Run 2 miles

Swings 10,9...2,1x24
Pushups10,9...2,1

Stretch: Low lunge, hamstrings, chest.
Soft tissue: Hips, glutes,supra patellar pouch,
Rehab AT: Heel drops 2x15x16, 15xBW

I noticed that the main cause of my achilles tendon pain seems to be my dropped arch. As I was doing the heel drops my arch was collapsing at the end. I'm going to restart from BW focusing on a strong arch.

18:30 Home

Warmup

Pullups 10
GS 10

Three ladders:
Clean (4) 3,2,1 x20
Press (4) 3,2,1 x20


Pullups 10
GS 10

Stretch: Low lunge, calves, chest, hip external rotation

Soft tissue: Hips
Rehab AT: heel drops 3x15x16

Fencing practice

18:45 Fencing

Warmup
Footwork

Bouts:

1. B. 3-5; 5-2, 2-5
2. B. 5-0; 4-5; 5-0
3. A. 2-5; 3-5
4. A. 3-5; 3-5

Stretch: Low lunge, calves, chest
Rehab AT: heel drops 3x15x16