NINE 12 - 18 (23.2)

Monday 12

My left hip was sore after playing volleyball yesterday so I stretched before bed. I woke up to left-side lower back pain and stiffness. 

I feel very fortunate that I didn't go over 170 this morning.
Track session. LS, squats, LM, and Dflex. 2 up. 4 x 100m, 200m, 300m, 2 x 400m, 300m, 200m, 4 x 100m. Cool down with stretching and mobility.
Yoga Day 3

Tuesday 13

Morning flow. Dumbbell circuit of squats, bent rows, high pulls, press and, front and lateral shoulder. #10, 10 reps. Stretch and foot mobility. 

My lower back / hip issue is improved but I'm not completely over it.
Gym session.

1. C2, 1k, 4:45
2. Foam roll / stretch
3. 4-way hip leg lifts 12 reps
4. Push ups 15 reps
5. Hollow hold and plank 1 minute each
6. Pull ups 8 reps
7. Calf press #160 20 reps
8.  Kettlebell deadlift #45 3 sets of 8 reps
9. Bench #115, 135, 155. 3 sets of 8, 6, 3 reps
10. Press #75 3 sets of 6 reps

Wednesday 14

I finally lost my toenail today; I hope it doesn't lead to any other issues. I'm still sore and having mobility issues. 

Morning flow. Stretch, mobility, and trigger point rx with the tennis ball.
Haw Ridge Trail Run. LS, Dflex, and squats. 5 miles. GSM and stretch.

Thursday 15

Lunch run. LS, squats, LM, foam roll, and Dflex. 4 miles with 8 x 100m strides. 

Gym session. 

1. GSM
2. Dumbbell circuit of squats, bent rows, high pulls, press and, front and lateral shoulder. #10, 10 reps
3. Squats #95, 115, 135. 3 sets of 8, 6, and 4 reps
4. Cleans #65, 85, 105. 3 sets of 6, 4, and 2
5. Push ups 15 reps
6. Pull ups 8 reps
7. Calf press #160. 20 reps

Friday 16

Morning flow. Hot tub and stretch.

Saturday 17

Long run. LS, squats, and lunges. 10 miles 9:09 pace. Stretch. GSM.

Sunday 18

Volleyball (Pandemonium). Warm up: Dumbbell circuit of squats, bent rows, high pulls, press and, front and lateral shoulder. #10, 10 reps. We won 2 - 0 but was challenged a little.