Upper / Rehab / Braemar

The ankle is starting to feel a little more "normal". I still get pain first thing in the morning after being plantarflexed all night but after loosening up and getting it moving, it does pretty well throughout the day. There are definitely still proprioceptive deficits with single leg stance and vestibular challenges but much better. I have really been doing a lot of long duration DF stretches to improve capsular mobility which has helped a lot with the loaded DF during plyos

Rehab:

Nothing new, agility ladder is better today and single leg hops are less painful.

Braemar:

Starting to get back into a normal schedule of throwing. 18# stone throw, working on R leg push as there is still a lot of hesitancy there, and getting my hip through. No measure, but I got probably 15 throws in without issue.

Upper:

Still liking the circuit nature as I really feel a lot more warmed up for my top sets in the main lift and I feel more athletic, which I like.

Bench 

135x10

225x10

Pad

285x5

325x3

365x4

Med ball overhead

x5x5

Snatch pulls

110kg x3x5 (this still hurts a bit, better when I'm "downhill" on the platform)

Band Pull Aparts

Physioball core

stir the pot

pike

I also did quite a few overhead shot throws with the 8kg shot. No pain with those

Cold shower and NormaTec to finish. The ankle was swollen after this workout, but minimal pain.