Day 2 of the Ironside July.  Harder.  Much harder than Day 1.

[Pre-lift: 4x6 box jumps
scapular mobility 3x10]

[DL:5x115,135,155,165,175

Wall ankle mobs 4x 8/s]

[Pronated DB Row: 3x8x25
Walking DB Lunge: 3x8x25]

[TRX Elevated Pushups:3x10
Pull throughs: 8x40,10x40,60]

[Pallof Press: 3x3/s x10s
External Rotator Cuff Rotation: 2x12/s x 10]

I'm straight up stealing Ironside workouts for the next month.  Let's see how it goes.

[Front Squats:6x95,105,115,115
Chin Ups: 5,4,3,3]
[Incline DB Press 3x8x35
DB Reverse Lunge: 3x8/s x35]
[Hip bridge off bench:3x8/s x45
Half Kneeling Cable Chop 3x10/s x 20]
Situps 3x10 for speed.

Great workout.  Walked out feeling fantastic.  Went out and practiced with Udderburn yesterday and pulled it all off.  Definitely lost a step or two but can still sprint, can still cover.  Things are looking up again.

~#28

Biked to gym
Roll and stretch
One leg press 3x10x70
Groin close 10x80,80,90
Hamstring curl 3x10x75
Triceps
Abs
Stretch
Biked around a little bit more.

Busted my leg again Thursday at ultimate.  Not badly, just enough that I couldn't play and was in real pain for a little while.  Still staying off it for a few days.  Probably stupid of me to have gone to the gym hard wednesday and then straight into ultimate Thursday.  Next time, I'll leave a few days between things.  Foolish.  Just foolish.

I'm still frustrated, but it'll work itself out.
~#28

Great day for me yesterday.  Got back in the gym and could lift at my body's limit, instead of just getting held back by injury. Here's what I did:

Bike to gym for a warmup
DL: 3x10x155 (BW)
Squat: 10x135, 5x145, 5x155.  After the 135s, the tendon in my right knee was moving and it was too uncomfortable to do long sets, so I cut them in half.  Kept moving the weight up though, so I'm not too upset.
Invert Row on TRX straps: 10,9,3x3.  These got hard fast, hence the set splitting.
Hamstring bridge: 3x5/Leg
Core:2.5x[
Decline Situp x 20
Superman x 10
]

Back to doing work.  Hell yes.
~#28

Back on the field.  Just a dick around scrimmage but I pushed myself close to top speed (which has dropped precipitously) and no pain in either the hip or the thigh.  So far so good.  Now just gotta treat them right for a few more weeks while I ease back into real ultimate.  Also bought a bike which is gonna help me get my cardio back to where it was.

Back to doing work,
~#28