Custom Programming for Ankle Sprain Injury: Week 4, Day 1 of 2

Warmup:
5 min AirDyne
Foam roll (Focused on quads, IT bands, hips, glutes)
Hip mob
Crossover sym
2 sets:
10 airsquats
10 lunges


A. High bar back squat @ 3211, 3 x 4-6, rest 2 min (mod weight)
33×5
53×6
73×6
93×6
Definitely could have gone heavier but the word “moderate” kept me from going too overboard! Was mainly feeling out the ankle. Squats felt strong and perfect. Kind of loved the pause in the hole. Expected ankle to feel somewhat uncomfortable but I didn’t even think about it. Felt good.


B1. Close grip bench @ 30×1, 5 x 8-10, rest 90 sec:
33×5
53×10 – Good.
63×10 – Heavy.
73×9 – OMG.
78×8 – Seriously heavy. Hip flexors starting to feel tight/cramped.
78×8 – So difficult that my arms started to feel almost numb.

B2. Single arm braced DB rows @ 2020, 5 x 8-10, rest 90 sec:
10#x10
15#x10 – Good.
20#x10 – Good.
25#x10 – Somewhat heavy.
30#x8 – Suddenly a huge struggle.
30#x8 – HEAVY.


C. Rack press lockouts (forehead height), 5×3, rest 2 min:
33×3
53×3
63×3
73×3 – Really fucking heavy.
73×2 – So hard. Tired. Don’t like these.


AD – 12 sets:
30 sec @ 90%
30 sec EZ
Really felt the lack of sleep catch up to me around set 8. Felt off. Heart/mind wasn’t in it.

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