Didn't get home until late so decided to just do SC session. Warm up was 1 set of drills in the studio. 4x8 SL Leg press (40Kg) 4x8 Front squat (20kg bar) 4x8 Deadlift (50kg) 4x12/12 60s recovery: Single Leg Hip Thrust Superset with Super Clam 2x15 Back Extension 4x10 SL deadlift (5kg) 3x10 Lunge with rotation (5kg) 2 sets walking lunge with 2x12kg kettle bells
Ran before physio: loops of Etiad stadium. Chris worked on hips/glutes, IT, hamstrings and calfs. We spent time in the gym: will tweak the routine 1. Add in lunge (optional) 2. Add in SL bulgerian split squat: heavy weight (25kg) I am due to see Hannah, podiatrist on Fri 24th_ Chris really rates her, hopefully she will get to the bottom of my L sore foot. Felt pretty miserable lately with how sore it's been.
Ran 1st 0.5mile with Heather then solo around the Derwent reservoir. Ran 1 and half loops of the reservoir then joined friends to walk back to a pub (4miles). Some short steady climbs, HR went in to zone 2-3, felt strong: foot felt ok, think the strength training/drills help load the foot and is less sore.
2 sets of drills 4x8 squat (50kg) 4x12/12 Single Leg Hip Thrust Superset with Super Clam 4x8 Deadlift (60kg) 4x8 SL leg press (1st 40kg, 2nd 50kg, 3rd 55kg, 4th 60kg)