Cross training 23:52 [5]
25 V-up (stopped @ 9, 19, 22, 23, --- 25)
25 snatch R x 20lbs (stopped@ 14, 16, --- 25)
25 snatch L x 20 lbs (stopped@15, 20, ---25)
25 push ups (slowed@10, stopped@12, 18, 22, --- 25)
75 swings - 20 kilos (stopped@25, 50, 65, --- 75)
50 burpees (stoppped@11, 21, 28, 33, 42 ---50)
50 Mountain climbers (stopped@33, ---50)
Time 23:52
Physio 22:44 [3]
30s balance on bosu - eyes closed (concentrate on non-moving)
15x Squats on bosu ball - eyes closed --- +20lbs slow
15x Squats on bosu ball - eyes open --- +20lbs - fast
15x Squats on bosu ball - eyes closed --- +20lbs - slow
Calf raise, looking for max --- finally got to 50/50
60x ' (50/50) --- Fast
60x ' (50/50) --- Slow
60x ' (50/50) --- very slow!! every 10 extra slow 5s-up/5s-down
One legged calf raise
20x ' weight on bad leg --- very supported - 60%arm - 40%calf
15x ' weight on good leg
20x ' weight on bad full lift --- very supported - 60%arm - 40%calf
15x ' weight on good leg
20x ' weight on bad full lift --- very supported - 60%arm - 40%calf
40x ' weight on pointed toe - very slow/ very supported descent
--- to be worked on/ very weak ---
Calf raise with toes out!! --- full range of motion
20x full weight 50/50
40x soleus +20 kilo - 2sec descent
4X - 20sec Extreme-Slow calf raise mirroring good foot
-- with hand support
3 x 20 twist stretch
Time 22:44
Physio 15:35 [3]
5x DOUBLE-Jump Series: Eye closed [C] on push off
10 side-middle-side/ BAD
10 side-middle-side/ good
30X - 2 legged squat jumps on Bosu - jump higher instead of farther [C] on stability.
15x BAD legged lunges: balence plate - eyes closed
15x good legged lunges: balence plate
Quick Step --- one legged jumps on bosu with land position:
15X bad leg --- eyes open
15X good leg --- eyes open
Arabesque on bosu - each leg
5sec good ---- 10 sec bad
12 sec good ---- 9 sec bad
14 sec good ---- 14 sec bad
Finshed with ballet toe
60x ballet toe point down - on bosu
Time 15:35