I'd been focusing for all of last week on rehabbing my hip flexor after straining it at the Mixed tryouts. On Tuesday and Thursdays my "workouts" were mostly slow, steady-state cardio on the stationary bicycle or one of those other silly machines, trying to warm up the hips so I could foam roll and stretch for a solid half hour effectively. After that I'd ice them back at home for two or three 20min blocks, pop some Vitamin I and stretch some more. Though I also threw in some upper body work, getting healthy was the priority. Last night I was stretching, foam rolling, stretching and more stretching while watching the Giants surprise the Packers. Monday was the first day in a week I woke up without hip pain, but I didn't want to overdo it and risk re-injury so I did 90 minutes of yoga, more icing and stretching.
Tuesday: lower body recovery, single leg strength
5:00 stationary bicycle, 10 minute hip mobility circuit
Olympic lift warmup, then 14 reps snatch at 30kg
Deadlift: 5 reps at 60, 70, 75, 80, 85kg
Military press: 5 reps at 25, 30, 32.5, 37.5, 40kg
3x10 front leg elevated split-squat, 3x10 back extensions
3x10 rear leg elevated split-squat, 3x10 hamstring curl 10kg
Thursday: Upper body lift
10:00 elliptical, 5:25 stationary bicycle, 10:35 recumbent bicycle
Overhead squats: 5 at 20, 40, 40, 45, 47.5, 50kg
Pullups: 5 sets of 5 reps, Dips: 10 reps, 6 reps
Incline bench press: 3x8 at 40, 42.5, 45kg
Chest-supported T-bar row: 3x8 at 35, 40, 42.5kg
