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« Last post by CoolColJ on Today at 06:39:21 am »
Sunday 28th April 2024
Still fairly sore.
So not a great session, but it doesn't matter right now
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 21, day 1
Bodyweight with shoes - 89.5kg
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 26 mins, medium effort
Box Jumps: - 20 inch wall
3 Standing
3 RL plant
3 LR plant
3 Single leg left
3 Single leg right
No pop, legs feel heavy and sore.
2 legged jumps were OK, but the single leg jumps caused me to bounce off the wall, landing stiffly from 20 inches, which started to bring in some mild patella tendon aches
Short it down after that. Will stick to standing only jumps next week.
Tendon work - superset
3 sets of
A. Jogging - 10secs
B. Scissor hops star pattern : 8
C. Pogo: low easy x10
felt good, no achilles aches
Depth drop:
6 inch step - 2x5 -
3/10 right plantaris ache on second set, but patella tendons fine
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x16 @RPE 8.5
4 mins rest - 4x8 @RPE 7 on last 2 sets
Straight bar dips: BW x10 leg supported, BW x5
BW x22 @ RPE 8
4mins rest - 3x11 @ RPE 8 and 9 on last 2 sets
Backward walk - 1 minute x 5 sets
Dips: on corner of fence railing. Controlled - BW x1, x12 @9
Hanging pike leg raises: feet to hands - x1
Thick bar - 12 inch drop after set, to slightly padded playground surface
x7 @8.5
2 mins rest -
x3 @9
x4 @9
x3
x3 @9.5
The drop felt fine, if a bit stiff legged
Walking: 11 mins - with 2.5 min backwards walk up 30 degree slope
back at home
Bulgarian split squat: - arm supported, SLOW - BW x10, Weight vest 10kg x 10
Single dumbbell on working side - 15kg x10 @ RPE 7
SSB reverse lunge, alternating legs: - arms supported - BW x10
30kg x16 @RPE 7