10 push-ups

Not doing much. My right leg is getting pretty sore from standing on it all day, and I’m not sure I can do much on my left anyway. 10 pullups, then rest.

Stretch, carefully PT working around messed-up ankle.

Spent the day calling doctors and insurance companies. It’s impossible to get an x-ray without first paying a doctor to give you permission, even if you know you need one. So the best way to do that asap is to call in Friday morning and hope they can squeeze me in.

Also convenient that Diana has crutches, or I’d be really immobile.

Amp indoor session. Started off well, fun to be playing again. But shortly after we started playing, Papa layout-rolled into my leg and messed me up. I sat out the rest of the games. Hoping for a quick recovery in time for FNOF.

Took it easy today. Knee is pretty sore, needs rest before indoor tomorrow. Did a pushup and pullup ladder:

8 pullups, 2 pushups, 7 pullups, 4 pushups, …, 1 pullup, 16 pushups.

Threw with Miggs at Penn Park for about half an hour. Then did a dozen runs through the speed ladder, some abductor/adductor skips, and finished with six different ab exercises.

Stretch, lateral leg raises, box step-ups, SLDLs.

Warmup (2 rounds of 5 pullups, 10 pushups, 10 back extensions, 10 squats)

• Cleans: 3x5@115lb
• RLESS: 3x5@40lb on my right leg, no weight on my left
• Dips: 2x5@25lb

Slow stretching, box stepups, resisted shuffles.

Gym with Stu and his buddy Zeke.

• Cleans: 3x10@95lb
• RLESS: 3x5@35lb dumbbells on my right leg, no weight on my left
• Bench: 3x5@135lb
• Bent-Over Row: 3x5@60lb

AMRAP in 10 minutes of: 6 pullups, 10 pushups, 10 back extensions, 30sec plank. I did 4 rounds.

~10 mile bike ride with Bill and Stacy and co. Checked out the lights in South philly. Kinda like PT.

Hit the club with Sara, Stu, Krista, Papa, Lexa and other AMPers. Raged at Perch Pub, Time, Good Dog, then closed down Woody’s.

Did the T25 total body circuit with my dad and uncle. Had to stop a few times because I was barefoot and my toes kept going numb.

Wall sit, resisted 4-way hips, SLDLs.

• Kettlebell SLDLS: 2x5@35lb
• Tabata Pushups: 10,10,10,7,5,3,2,3
• Tabata Full-body Situps: 14,13,10,11,6,5,7,8

• Stretch
• Wall sit
• Resisted abduction
• Single-leg deadlifts

Two hours of ultisquash. After lots of emailing and coordinating, we managed to get a game going.

Did some agility, sprinting and throwing with Gabe in the Penn bubble.

Agility

• Ladder warmup - about 10-12 passes through the ladder with various steps
• Abduction and adduction hops, and related ladder exercise

Sprints

• 6x100yd sprints every minute on the minute. Ended up being about 40 seconds rest between sprints.
• 4x10sec shuffles, 20secs between each set

Throwing

Threw 25 flicks, 25 backhands and 10 hammers at each of 10, 20 and 30 yards apart. Finished with 10 lefties at close range and 50 seconds of plank (10 for each drop).

Stretch, lots of lateral movement exercises (squeeze soccer ball, resisted shuffles, leg raises).