Felt good throughout the day, the rotational tolerance is improving so I thought maybe I could do some standing throws and see how it felt today!
Rehab:
The usual, working through the agility ladder is getting better. I have better impact tolerance and foot speed and less hesitancy on landing with the high knees. There is still joint discomfort but it is getting better.
Throws:
Braemar 18# stone, no measure, no reverse, and no right side drive.
Training:
I'm liking the circuit type training, I feel more athletic and am able to superset more explosive movements and strength movements which I feel like stimulates the nervous system a little more. I've also noticed my main movements feel better and stronger since I've essentially built in a very long full body warm up. For example:
Snatch pulls (the ankle did not like these the most) 70kg x10x5
SSB Squat
155x10
245x8
335x6
Work sets
385x3
435x1 (new PR) then 2 more holding on to the rack (the ankle really didn't like the single)
475x10
Walking Lunges
BW down the driveway x5
Landmine
L pull/R push
R push in finish position
Twists
Ankle was the most sore from the snatch pulls and the unassisted squat single but otherwise, it was a good solid day. I'm very excited about the throws, which is about 1 week earlier than I had anticipated.
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