Run Progression / Metcon

Run x 4 min (7.3 mph) x 6 reps
Performed each of the following b/t run reps:
1. Push-ups x 25 (150 total)
2. Mountain Climbers x 20
3. Core x 20
Groin: Foam Roll/Stretch
Finished with 3 sets 12-20 lateral shuffles and backwards shuffles
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Notes: Felt good today. No groin pain with exercises.

Weights and MetCon

A1: Chin ups 3 x 10
A2: Shoulder Presses D-bell 35lbs x 10, 45lbs x 10, 8

B1: Bench Press
145 x 10
175 x 6, 6
B2: Horizontal Rows 3 x 10

MetCon x 10 min
10 KB swings (45lbs) and 10 push-ups every 1 min
Total 100 / 100
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Groin: Foam/Stretch

Walk/Run and Groin

Walk (4.0 mph) 1 min / Run (7.0 mph) 4 min x 25 min
Finished with lateral shuffles at 2.0 mph
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Groin - Graston/Foam Rolling/Stretching
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Notes: Groin felt fine during the run. Last 4 min run got up to 7.3 mph

Core and Groin Rehab

Core with TRX
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Groin Rehab - Ultrasound/Foam Rolling/Stretching

Staff Duty

Core

Core workout with Lumbar Stab class

Bodyweight workout and Groin Rehab

Push-ups and Pull-ups Pyramid

1-2-3-4-5-6-7-8-9-10
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TRX Core - Roll outs, Oblique twists, Atomic Push-ups, Side Planks
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Push-up / TRX Row Pyramid
10-9-8-7-6-5-4-3-2-1
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Groin Rehab: Foam Rolling, Stretching, Ultrasound today x 7 min

Run/Walk and Groin Rehab

Run x 4 min (6.5, 7.0 x 4) / Walk x 1 min (4 mph) x 25 min
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Groin Rehab: Foam Rolling, stretching, Self Graston, ice

Walk/Run and Groin Rehab

Walk x 1 min (4 mph) / Run x 4 min (6.0, 6.3, 6.5, 6.8, 7.0, 7.0 mph) x 30 minutes
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Groin: Foam Rolling/Stretching/Core/Ice
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Notes: Groin felt good during the run today. Wonder if the self graston is helping any? Will continue with it tomorrow, and begin ultrasound Tuesday at work.

Groin Rehab

Foam Rolling/Stretching/Graston Self treatment/Ice

Groin Rehab

Foam Rolling/Stretching/Self Graston/Ice

Weights

A1: Bench Press
135 x 12
155 x 10, 10, 8
A1: Inverted Rows BW 3 x 10

B1: Bent over Barbell Rows
115 x 10, 10, 10
B2: Plyo Pushups 3 x10
B3: Lateral D-bell Raises
25 x 10, 10, 10

Groin: Foam rolling and stretching
Daily Report:

• Body: Groin feeling overworked today. Felt a twinge in the right groin with Knee/Ankle class today doing lateral shuffles
• Sleep: 6 hours
• Notes: Ortho appointment tomorrow

Walk/Run Progression and Groin Rehab

Walk x 1 min (4.0 mph) / Run x 4 min (6.0 - 6.3 mph) x 30 min
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Groin: Foam Rolling, hip stretching, Abductor strengthening
Core Strengthening TRX and Planks
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Daily Report

• Body: Groin was feeling fine prior to running. Did not hurt while running, but "felt" it afterwards.

Groin Rehab and Core

Groin Rehab: Foam Rolling, hip stretching, Adductor isometrics
Core Strengthening TRX and Planks
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Body: Sunday - Right AC joint extremely sore possibly from TRX chest presses

TRX Workout and KB Metcon

TRX Workout 2 sets (30 sec work/30 sec rest)
1. Squat
2. Sprinter
3. Hamstring Curls
4. Row
5. Chest Press
6. Deltoid Fly
7. Core Rollout
8. Row with ER
9. Atomic Crunch (no pushup)
10. Core Straight Arm Rotation
Metcon
Followed by 5 min (30 sec work/30 sec rest)
KB swings (using 35 lb d-bell)

Groin Rehab: Foam Rolling, stretching, ice, Hip abductor
Body - Right Groin feeling a little overworked/strained today

Tabata Bicycle and Walk/Run Progression

Tabata Stationary Bicycle
4 min (20 sec on/20 sec off) x 8 reps

Walk/Run Treadmill Progression
Walk 2 min (4 mph) / Run 3 min (6 mph) x 30 min

Groin Rehab: Foam Rolling, Stretching, Ice
Daily Report
Body: Right groin was feeling good, but feeling overworked right now. Been icing daily which seems to help.

Weight Workout and Core

A1: Bench Press
135 x 10
155 x 8
165 x 8, 8, 6
A2: Horizontal BW Rows 3 x 10

B1: Pull-ups 5, 5, 6
B2: Shoulder Press 25lb d-bells

C1: Pallof Presses 3 x 10
C2: Biceps Curls 3 x 8 25lb d-bells

Core (Planks, Bridging)
Groin stretches/foam roll
Daily Report:

• Body: Core musculature sore
• Sleep: 4-5 hours
• Notes: Felt good to lift some weights. Will try an easy upper body dominated complex maybe with RDLs next. Run yesterday was difficult. I am way out of running shape. Groin did okay. I don't know if I could handle faster speeds though. Still feel the groin with daily activities.

Walk/Run Progression

Walk 2 min (4 mph) / Run 3 min (6 mph) x 30 min
Groin stretches

TRX MetCon and Groin Rehab

TRX MetCon (3 sets)
BUE Shoulder ER/Row x 10
Rows x 10
Push-up x 10-12
Chest Fly x 10
Triceps Presses x 5-6 (2 sets)
Single leg squats x 10
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Groin Rehab - Stretches/Foam Rolling/Adductors
Core Strengthening Planks, Supine Bridges and Sidelying bridges
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Notes: Felt some groin/adductor pain with SL squats and double leg squats with TRX. Took a pretty easy pace with TRX workout.

Alyssa's Miscarriage

Daily Report: Alyssa and I were at the ER all evening/late night. We found out Alyssa had a miscarriage. Our baby was about 6 weeks old. Praise God in His infinite wisdom and grace.

Walk/Run Progression and Groin Rehab

Walk 3 min (4 mph) / Run 2 min (6 mph) x 30 minutes
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Groin stretches, foam rolling
Hip strengthening