Warm Up:
Jump Rope: 100
Foam Roller Thoracic Extension
RC Rehab: 3 exercises
Internal Rotation Stretch
Lifting:
One Leg Donkey Calf Raises: 50x15x2
Smith Machine Calf Raises: 225x8x4
Band Terminal Knee Extensions: 2×25
Uneven Push Ups: 15, 10, 10
CG Pull Ups: BWx4x3 -ss- Pull Ups: BWx4x3
DB Shrugs: 100x30s x2 -ss- Pallof Presses: 70x10x2
Hanging Leg Raises Hold: 15cts, 8cts
– Knee hurts too much to do any real leg stuff, hence the boring stuff.
– I can tell my muscles are worn out by the recent increase in frequency. They will adjust, plus school starts tomorrow so I will probably be back to sporadic lifting.
The Mind of Shadow 