11 TO 17 MAR 2019. W11/2019 Conditioning and Rehab week. Not the usual bedfellows but have to make it work somehow. Stay off the mats until you are healed, more haste less speed yadda yadda yadda. CONDITIONING + REHAB WEEK 1/2 MON: MOB+HIC (1hr) MOB<AM> OS Resets. Spent some time on them today. HIC<PM> Well actually it's probably more like SE maybe. 3 sets of (5rds of 3 chinups, 10 pushups, 15 squats), 5 min//set. Felt quite ok. TUE: E + SE (1hr) SE<AM>60 pushups, done in 30, 15, 15. 60 Squats, in a go. 30 pullups, 6x5. E<PM>5km MAF style. Slow, limited by the twinge in my groin injury area, around 40mins. Comments: This is quasi One Punch Man daily workout (Lvl 6). I have subbed in pullups for situps but halved the reps. Let's see how it goes. WED: SE + E (0.75hrs) SE<AM> 50 pushups (45, 5). 50 squats. 5x3 pullups. E<PM> 5k run, MAF style. 141bpm avg hr, 36+min. Comments: Mid week. The groin injury is still super twingy, I hope it's not a hernia or some rubbish like that. THU: SE + E (1.25hrs) SE<AM> 60 Pushups (40, 10, 10). 60 Squats. STR/SE<PM> Pullup ladders #8/12 7,5,4,4,3. E<PM> 5km with 10kg pack ruck walk. The wife came along. FRI: STR (0.75hrs) STR<AM> Bench Press #2/8 5x5 60kg. Ho humm, I thought it would have felt easier. STR<AM> Rack Pull from 10cm off floor. #2/12 3s@100kg, 110kg, 120kg. This felt good today. MISC<AM> Accessory Work: 5x10 2h KB Swing 24kg. SAT: RECOVERY (0.5hrs) MOB<AM>: OS Resets for 30mins, with emphasis on rocking and naked get ups. Seems to be doing wonders for the hip area. Too bad I didn't realise this earlier! MISC<EV> I did 30 Kb Swings every 5min while watching netflix (12 sets of 10 2h, 10 L/R with 12kg). SUN: SE (0.75hrs) MOB<AM> OS Resets + extended warmup. SE<AM> Step ups 50cm x 100 (50, 50). Pushups x100 (40, 20, 20, 20). ======= SUMMARY: Good work of light SE/E work and rehab. Groin feels much better but occasionally still twingy at unexpected angles. I am going to be a good boy and take it conservative and continue with 1 more week of conditioning/rehab work. It might turn out I have very little BJJ going into my comp end of the month but better than going in injured and fighting at 40-50% of my capability.