Custom Programming for Ankle Sprain Injury: Week 1, Day 1 of 3

Coach Sean has been putting together some custom programming for me while I work through an ankle sprain injury, so I’ll be posting those workouts here along with any notes/thoughts I had about it.


Warmup:
5 min AirDyne EZ
Hip mob on bench + w/ lax ball
Crossover Symmetry – Activation


2 sets:
– 5 strict pullups
– 5 perfect pushups
Good!


Test 1 RM close grip bench:
33×5
48×5
58×4
73×2
83×1
93×1
98×1
103×1 – Failed, fucked up bar path. Troy saved my face from getting crushed.
103×1 – PR! Old PR was 98# in April 2014.


Cooldown:
Ankle traction
Lax ball to calves

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