Last night I spent time doing soft tissue work on my calves and went to bed by 9pm. This morning I woke up energized at 5:30, feeling ready to train. After an hour I went into the garage:
90 Seconds per Set
Goblet Squats - 5 x BW, 16k, 24k, 32k
Kettlebell Squats - 5 x 16k's, 16k's, 16k's, 16k's
Romanian Deadlifts - 5 x 165, 185, 185, 185
Turkish Get Ups - 1/1 x 16k, 20k, 20k, 20k
Renegade Rows - 5/5 x 16k, 20k, 20k, 16k
One Arm Press - 5/5 x 16k, 4/4 x 20k, 20k, 3/3 x 20k
Calf Raises - 10 x BW, BW, BW, BW
My knees feel fine now. The squats were tough on my adductors, but I could probably handle a little more weight. Grip of all things was struggling on the deadlifts, likely due to the cloth gloves I am wearing. Turkish get ups were unstable since my calves are still fatigued.
On the renegade rows, I noticed my upper traps are contracting really hard. To alleviate this, I raised my feet on to my bench on the last set. Whoa! It totally changes the dynamic of the exercise, much harder on my core. It also moves the load further down my back, where I want it. I'll experiment with more of these on Sunday.
Calf raises were to get blood flow into my sore lower legs. They still hurt, but I am functional. On this Sunday I plan to repeat the calf workout from the prior Sunday. I do not think it will leave me so sore the second time around, and I hate getting owned by an exercise like that.