Lower / Rehab

Doing ok today, got the afternoon off of work so I can get all the NormaTec gear sorted and ready for the marathon this weekend. It will be nice to be done with that, and hopefully I can score a deal on a system for the season.

Rehab seems to be going well, I'm getting some impingement pain in anterior and posterior talocrural joint, hopefully that's just something that needs to get worked out.

Rehab:

Pumps, circles, alphabet

Single leg stance airex

LAX ball roll sole of foot

Standing weight swings 28#, feels good to at least get the weight back into my hand. Just working on the first part of the throw, not actually moving my feet except to shift weight and this didn't hurt today with the brace on. It did hurt last Saturday, so I'm making progress.

Walking, Step throughs

Heel raise, toe raise

Plyos
Supported, front/back, side/side. Probably 50 touches

Training:

Med ball throw
18# overhead, side, semi-braemar

Deadlift
worked up to 405 from the floor and then 10 lockouts from below the knee. Good to have to stop the weight and then pull it, plus it doesn't put much stress on the ankle from the DF at the first pull

Squat
SSB
135x10
225x10
315x10
405x10x2 (Hatfield)

Ab Wheel

Spent about 30' in the NormaTec boots, I think that helped quite a bit to flush out the legs. I'd like to try them with a high volume leg day and see how I feel the next day.